• Friday, 12.06.19

    Function / Fitness:

    A. Front rack front foot elevated single leg squat

    6-8 reps each side x 6-8 sets. Rest :30 between

    B. Clean grip deadlift : Emom x 5 x 6 reps

    – A&B in same time frame of Performances A

    C. 3 rds

    10 strict pull-ups / ring rows

    60′ dB front rack lunge 50/35’s

    18 single DB weighted sit-ups

  • Thursday, 12.05.19

    #getoutside

    Coach Janelle and Kelly, enjoying the slopes!

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    Buddy week continues! If you are bringing a buddy to Team, make sure to partner with and plan workout modifications if any with coach.

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    Teams of 2

    1750m Row (alt 250)

    150 wall balls 20/14 to 10′

    1250m row

    50 clean and jerks 165/113 / *buddys can perform team c&j wifh DB’s is unfamiliar with movement.

    1k row

    50 burpee box jumps @ 24”/20

  • Wed, 12.04.19 Fu
    https://crossfitfree.com/wp-content/uploads/2019/12/img_1696-1.mov

    143# Hang

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    Announcements:

    A. Hoodies, Joggers and socks arrive today! Get yours while you can.

    B. There will be no Weightlifting class tonight. It will pick back up next week

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    Function:

    A. Muscle clean + push press x 2

    B. MAP training @70-80%

    Amrap 10

    7 weighted sit-ups

    7 dB thrusters

    7 box jumps 24/20 *step down

  • Tuesday, 12.03.19 Fu/Fi

    Coach Danielle

    Buddy week all this week!

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    Fitness / Function:

    A1. Clean grip Deadlift

    8 reps x 8 sets.

    A2. Wall sit (weighted) :20-:30 x 8

    Rest 1 min after wall sit before a1.

    ***modification to DL. Kb DL 8×8 – rest :30 between

    B. 5 rds

    10 strict chin-ups / ring rows

    25/20 cal bike

  • Monday, 12.02.19 Fu/Fi

    Happy Monday! Buddy Week is here!

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    Note: we don’t close for weather. Normal gym hours today’s.

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    Function / Fitness: (Buddies)

    : A. DB suitcase or front rack single leg: 8 reps each leg x 6-8 sets. (One side , then the other)

    B. Running clock

    AMRAP 5

    10 Russian kb swings

    10 box step overs w/ KB

    Rest 5 minutes

    EMOM x 10

    Minute 1: 5 burpees + :20-:30 on machine of choice

    Minute 2: 12-15 abmat sit-ups

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    Post class:

    Becomplete:

    1. Banded hip Thrusters. 3×25

    2. Weighted sled side steps. 30′ x 6x each side

    3. Ghd back ext – bar on back snatch grip x 10 reps x 3 sets

    4. Superset: Plate OH tricep expression x 8-10 reps + belly to wall Hs hold x :15-:20 hold. X 5 sets

    5. Superset: 8 dB bent over rows + 8 dB read sky’s x 4-5 sets

    6. Crossover symmetry

  • Sunday, 12.01.19

    Rest Day – Programming

    Yoga @9a. $5 for class

    Open Gym 10-12p