Announcements

Friday, 052215

 
Fitness / Performance:

A. Back SqT – 1RM @ 33X1

A2. Broad High Jump x 2

*18 min

B. Running clock 

AMRAP 3

5 wall balls 

5 t2b

Rest 3

AMRAP 3

5 burpees 

5 box jumps (24/20) – Step down

Rest 3

AMRAP 3 

5 clean and jerks (135/93)

5 push-ups 

Post Class

C. 4 x 8-10 Reps of bent over barbell rows 

D. Band scap work

 

Thursday, 052115

 
Team CrossFit Free and Individuals is off to Regionals!

Fitness / Performance:  

A. Strength Make up from beginning of week ; or add on weakness – see coach 

B. Emom x 32

1. 15/12 cal row 

2. 15 burpee over the rower 

3. Double KB – front rack lunge (12 alt)

4. Rest 

Post Class 

Sled 

+

Yoke work 

+

Scap work 

Wed, 052015

 
Get your fan shirts before the weekend. Support our coach and Team CrossFit Free!

Fitness / Performance:

A.  Split Jerk – from Rack – heavy 3.2.1 building to 1RM for the day    * 18-20 min 

B. Afap

50 Russian KB swings (70/53)(53/35)

400m run 

30 t2b

200m sandbag run (80/60)

30 t2b

400m run

50 wall balls (20/14 to 10′)

**scale workout accordingly 

***Time cap for wod

Tuesday, 051915

 Make sure to grab your 2015 CrossFit free Fan shirts in stock at CFF!

Fitness / Performande:

A.  Push Press – 1RM in 14 min

B. Map training – @ sustainable pace throughout 

Amrap 10

10 cal bike 

5 strict hspu

10 box jumps (24/20) step down

Rest 4 min 

50 burpee touches afap

*scale accordingly 

Post class 

C. Heavy yoke walks 30-40′

D. 10 min of core work 

Monday, 051815F

   

Make sure to pick up your CFF Fan Shirts at the gym ASAP!

Fitness:

A1. Front SqT – 5RM

A2. Power clean + hang power clean ; build upon

*20 min

B. 12-9-6

SqT Cleans 135/93 115/83 105/73

Pull-ups 

Burpee + push (once u drop, must perform one push-up P up / down then pop up to ur burpees)

Post class

C.  Assistance Work 
2-3 rds
20 banded good mornings 
:45 plank hold 
20 plate extensions (sets r ok)

Monday, 051815P

   
Make sure to pick up your CFF Fan Shirts at the gym ASAP!

Performance:

A1. Overhead SqT – 5RM

A2. SqT clean + Hang SqT clean ; building ; speed is key and focus 

B. 12-9-6

SqT Cleans (185/123)

Muscle Ups
Post class

C.  Assistance Work 
2-3 rds
20 banded good mornings 
:45 plank hold 
20 plate extensions (sets r ok)

Monday, 042715

 
Good luck to Lynn as she finishes up her Masters Regionals weekend today. Wish her luck as she tries to stay top 20 in the world and make it The CrossFit Games. We are already beyond proud of her accomplishments and what she has achieved.  Anything further will be a bonus; a week deserved one at that!

Fitness / Performance:

A1. Back SqT – 5RM + 1×5@90%; rest none

A2. Push Press (floor) – 5RM + 1×5@90% ; rest 2-3 min 

*20 min 

B.  AMRAP 7

3 power cleans (185/123)

5 burpees over bar 

7 cal bike 

*scale # accordingly 

Post Class

D. DB / KB single arm 8-10 reps x 5 sets each side 

E1. Band scap squeezes 3-4 sets of 15 reps 

E2. Single arm DB tricep extensions (kickbacks) 3-4 sets of 10-15 reps 

Thursday, 042314

 
Weightlifting 101 returns to us next week, kicking off at 6:30p. Pencil it in!

Fitness / Performance: 

A. Strength make up from the week ; or / athlete specific / see coach 

*15 min

B. Afap 

50 double unders  

400m SB Carry (80/60)

30 KB SqT cleans (53/35)

200m SB carry 

10 KB manmakers 

Post Class

A. Single arm KB stability walks 60′ at a time- alt arms x 4-5 each arm

B. Weighed sit-ups 3 x30

C. DB / plate rear flys – 3-4 sets x 12-15 reps 

Tuesday, 041415

 


Announcements:

Did you buy your tickets to regionals yet? Remember, CrossFit Free Coaches Tasia and Chase will be competing individually, along with Team CrossFit Free qualifying a Team. Come support!

Fitness / Performance:

A. Power Snatch – build to heavy tng triple in 15 min 

^ muscle snatch or light work assigned by coach specific to athletes needs 

B. AMRAP 10

250m row

5 hang power cleans (185/113)(155/103)(135/93) etc 

10 box jump overs (24/20) 

Rest 5 min 

AMRAP 5 

5 wall balls (30/20)

5 t2b

Post class 

A. Tabata hollow rocks 

B. 4 rds 

15-20 banded scap squeezes 

:30 – 1 min side plank hold (each side)

10 plate around the worlds (each direction) *plate overhead bent arms rotate behind and Infront around head etc

Thursday, 040915

 

Big Nick – constantly working that mobility 

Fitness / Performance:

A. Snatch Balance / OHS Technique Work – 15-18 min of singles 

B1. Pendlay 5 x 5; ascending 

B2.  Banded tricep press down 10-12 reps x 5 sets 

C.  4 rds

10 hang power cleans (155/103)

20 OH Walking Lunges (45/25)

40 double unders 

Post Class

D1: Db hammer curls 10-12 reps x 4-5 sets

D2. HS hold on wall – narrow hands, middle finger fwd – :30-:45 hold x 4-5 sets 

E. Tabata hollow rocks / superman rocks 

*alt back and forth for 16 total tabata sets – :20 on :10 off 

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