• Thursday, 07.09.20

    A. Weighted pull-ups

    1. Body weight for max reps

    2. 3-3-3-3-3

    – one member per station, utilizing both rooms. Bar cleaned / following session.

    – warmup for the pull-up portion will be once in stations. Make sure to follow coach with this.

    B. 21-15-9

    Cal bike

    Deadlift 185/123

    100 double Unders

    C. And into post class (members choice)

    2 mile cool down run

  • Wed, 07.08.20

    Weightlifting Wed

    /

    A (1). Snatch Pull x 3 + Hang SqT Snatch (drop bar) + SqT snatch + 2 OHS; build to max for the day

    Or

    A (2). OHS : 5×5; ascending or heavy across for working sets

    B. Back SqT: 6RM for day into to 2-3 sets of triples; heavy but not failure there.

    C. (Post class – outside)

    AMRAP 10, sustainable pace

    10 burpees (over db standing up)

    14 dB alt clean and jerks 50/35

    18 Air Squats

  • Tuesday, 07.07.20

    #teammatetuesday

    ///

    A1. Power clean + hang power clean + TnG power clean

    A2. Seated box jump x 3

    A3. Squat High Jumps x 5

    * Minimum of 5 sets through , maximum of 7

    B. 3 rds

    400m run

    20 pushups

    20 Russian kb swing 70/53

  • Monday, 07.06.20

    4-5 rds of,

    14 alt renegade rows

    50 double unders

    14 DB Box step overs 50/35’s

    500m Row

    Rest .75-1:1 btwn rds

  • Sunday, 07.05.20

    Happy 4th weekend!

    /

    Rest weekend

  • Saturday, 07.04.20
    https://crossfitfree.com/wp-content/uploads/2020/07/img_5975.mov

    Coach Allie with 223# PR

    /

    Class today: 8 & 9:15a

    Gym will be closed Sunday

    /

    AFAP

    800m Run

    50 alt dB thrusters 50/35

    400m run

    50 alt dB clean and jerks

    400m Run

    50 burpees over DB

    800m run

    *modify accordingly