Tuesday, February 15

Workout

4 rounds for time of:
500m row
15 dumbbell push jerks (50/35 lbs.)

Monday, February 14

Joe and Steve

Workout

For load:
21 rep back squat

Then,

For time:
200m plate pinch farmer carry (2 x 35/25 lbs.)
30 burpees to a 6 in. target
200m plate pinch farmer carry (2 x 35/25 lbs.)
20 burpees to a 6 in. target
200m plate pinch farmer carry (2 x 35/25 lbs.)
10 burpees to a 6 in. target

Sunday, February 13

Ewa

Rest day or make-up day

__________

Read It’s About More Than Fitness from CrossFit.com.

Saturday, February 12

Tyler

Workout

As many rounds as possible in 20 mins. of:
50 ft. bear crawl
15 ball slams (30/20 lbs.)
15/12 bike cals
10 knees-to-elbows

Friday, February 11

Mackenzie

Workout

"Kelly"

5 rounds for time of:
400m run
30 box jumps (24/20 in.)
30 wall balls (20/14 lbs.)

Thursday, February 10

Farid

Workout

For load:

Shoulder press
2-2-2-2-2
Push press
5-5-5-5-5

After each working set of shoulder pressed do 15 hip extensions.
After each working set of push press do 15 GHD sit-ups.

Wednesday, February 9

5:30 p.m. class

Rest day or make-up day

__________

The Open starts in 15 days! Check out the equipment list and GET SIGNED UP!

Tuesday, February 8

Steve

Workout

21 rep back squat

Then,

21-18-15-12-9-6-3 reps for time of:
Calorie row
Box jump over (24/20 in.)

Monday, February 7

Laurel

Workout

"Marguerita"

50 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Sunday, February 6

Workout

Every minute on the minute for 10 mins. of:
1 squat clean + 1 hang squat clean

Then,

As many rounds as possible in 7 mins. of:
5 front squats (135/95 lbs.)
10 chest-to-bar pull-ups