Tom Roth 9/17/21 Tom Roth 9/17/21

Saturday, September 18

Rest day or make-up day

__________

Watch an impressive Rx + workout demo of “Christine” from CrossFit.com.

Rest day or make-up day

__________

Watch an impressive Rx + workout demo of “Christine” from CrossFit.com.

Tom Roth 9/16/21 Tom Roth 9/16/21

Friday, September 17

Workout

As many rounds as possible in 10 mins. of:
5 power cleans (205/145 lbs.)
10 toes-to-bar

Workout

As many rounds as possible in 10 mins. of:
5 power cleans (205/145 lbs.)
10 toes-to-bar

Tom Roth 9/15/21 Tom Roth 9/15/21

Thursday, September 16

Workout

As many rounds as possible in 20 mins. of:
20/15 calorie row
15 ring dips
10 dumbbell Turkish get-ups (50/35 lbs.)

Workout

As many rounds as possible in 20 mins. of:
20/15 calorie row
15 ring dips
10 dumbbell Turkish get-ups (50/35 lbs.)

Tom Roth 9/14/21 Tom Roth 9/14/21

Wednesday, September 15

Workout

9 sets, each for load:

Deadlift
3-2-2-2-1-1-1-1-1

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Workout

9 sets, each for load:

Deadlift
3-2-2-2-1-1-1-1-1

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Tom Roth 9/13/21 Tom Roth 9/13/21

Tuesday, September 14

Workout

Rest day or make-up day

Watch Health Tip - Real vs. Processed Food with EC Synkowski from CrossFit.com.

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Workout

Rest day or make-up day

Watch Health Tip - Real vs. Processed Food with EC Synkowski from CrossFit.com.

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Tom Roth 9/12/21 Tom Roth 9/12/21

Monday, September 13

Workout

For time:
21 back squats (bodyweight)
21 bar muscle-ups
15 back squats
15 bar muscle-ups
9 back squats
9 bar muscle-ups

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Workout

For time:
21 back squats (bodyweight)
21 bar muscle-ups
15 back squats
15 bar muscle-ups
9 back squats
9 bar muscle-ups

__________

Reminder

Classes continue to be capped at 12 athletes. Please sign up in advance using Pike 13.

Tom Roth 9/11/21 Tom Roth 9/11/21

Sunday, September 12

Workout

As many rounds as possible in 20 mins. of:

30 sec. ring L-sit
15 ring push-ups
30/21 calorie bike

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

As many rounds as possible in 20 mins. of:

30 sec. ring L-sit
15 ring push-ups
30/21 calorie bike

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Tom Roth 9/10/21 Tom Roth 9/10/21

Saturday, September 11

Workout

As many rounds as possible in 6 mins. of:
4 muscle-ups
4 power cleans (185/125 lbs.)
4 front squats

Rest 6 mins.

As many reps as possible in 6 mins. of:
80 ft. handstand walk
160 ft. lunge
Max reps burpees to a 6 in. target

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

As many rounds as possible in 6 mins. of:
4 muscle-ups
4 power cleans (185/125 lbs.)
4 front squats

Rest 6 mins.

As many reps as possible in 6 mins. of:
80 ft. handstand walk
160 ft. lunge
Max reps burpees to a 6 in. target

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Tom Roth 9/9/21 Tom Roth 9/9/21

Friday, September 10

Rest day or make-up day

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Rest day or make-up day

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Tom Roth 9/8/21 Tom Roth 9/8/21

Thursday, September 9

Workout

“Christine”

3 rounds for time of:
500/400m row
12 deadlifts (bodyweight)
21 box jumps (20”)

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

Workout

“Christine”

3 rounds for time of:
500/400m row
12 deadlifts (bodyweight)
21 box jumps (20”)

__________

Reminder

Please continue to sign up in advance for class. Attendance is capped at 12 athletes.

HOME | GETTING STARTED | CONTACT US | WORKOUT