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Monday 10/21

Don't forget Open scores are due by 5pm! Back Squat 1 set Every 3:00 minutes Set 1-10 Reps @ 60% Set 2 -8 Reps @ 67% Set 3 -6 Reps @ 75% Set 4 -4 Reps @ 82% Set 5 -2 Reps @ 87%


Conditioning 2 Rounds: 40 Wallballs (20/14) 30/25 Calorie Row or 25/20 bike 20 Alternating DB Power Snatches (50/35) 5 Bar Muscle-Ups



Shout Out to Debbie! She started with Boot Camp back in 2016. After Boot Camp she immediately joined the CrossFit program and was hooked! Since then she has lost weight, gotten off her Blood Pressure meds, and gained strength. She wants to be able to keep up with her Grand babies and is always up for a challenge. She always has a positive attitude and a smile on her face. We couldn't be more proud of all she's accomplished since starting.

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Thursday 1/28

Conditioning "Thirsty Thursday" Teams of 2 for time (30:00 Time Cap) Round 1: 50/40 Cal Row + 10 Power Snatches Round 2: 40/32 Cal Row + 15 Power Cleans Round 3: 30/24 Cal Row + 20 Hang Power Snatch

Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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