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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 4/15

Conditioning “Super Soldier Serum” Teams of 2 5 sets each P1 - 400m Run P2 - Max Meter Row - Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of

Wednesday 4/14

Strength Bench Press -5 sets x 1 reps @ 90% 1RM Bench Press *Complete a set every 2 minutes, on the minute for 10 minutes * Deadlift -5 sets x 1 reps @ 90% 1RM Deadlift *Complete a set every 2 minutes

Tue (4/13/21)

“Winter Soldier” Every 3:00 (6 sets) - 0:00 - 3:00 15/12 Calorie Assault Bike 15 Power Snatch (75/55) - 3:00 - 6:00 15/12 Calorie Assault Bike 12 Power Snatch (95/65) - 6:00 - 9:00 15/12 Calorie Assau

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