Upcoming Events
May 13th – Nutrition Challenge begins, click here to register
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!
Programming
CrossFit total will take place on Tuesday May 7th. The entire class will be dedicated to establishing a 1 RM (or heavy) back squat, strict press, and deadlift. Come ready to lift!
MONDAY, MAY 6
METCON
AMRAP 10:
Buy-in: 800m run
Then…
10 power cleans (135/95)
10 pull-ups (or 6 strict pull-ups)
-Rest 3 min-
AMRAP 10:
Buy-in: 1000m row
Then…
10 power cleans (135/95)
50m sled push (4/3)
Record rounds & reps from each AMRAP. Split class and start on different AMRAPs as needed to share equipment (rowers & sleds).
TUESDAY, MAY 7
CrossFit Total
15 minutes to establish a 1 rep max of each of the following lifts:
• Back squat
• Strict Press
• Deadlift
• Back squat
• Strict Press
• Deadlift
Your score is the total of your best successful lifts. If you need to spend more than 15 minutes on each lift, feel free to.
WEDNESDAY, MAY 8
METCON
3 rounds:
200m farmer’s carry (2 x 53/35)
20/16 cal bike or row
20 burpee box jump overs
METCON
3 rounds:
200m farmer’s carry (2 x 53/35)
20/16 cal bike or row
20 burpee box jump overs
EXTRA CREDIT
3 sets:
15-20 v-ups
10-15 GHD hip extensions
Select a number or reps that is reasonable for you.
THURSDAY, MAY 9
STRENGTH
E2MOM 10:
5 push press
STRENGTH
E2MOM 10:
5 push press
Start at ~60% of your 1RM.
METCON
AMRAP 15:
200m run
12 KB deadlift (2 x 53/35)
8 front squat (2 x 53/35)
6 KB push press (2 x 53/35)
FRIDAY, MAY 10
STRENGTH
15 minutes:
Overhead squat, build to a heavy triple
STRENGTH
15 minutes:
Overhead squat, build to a heavy triple
*From rack
METCON
AMRAP 15:
60 double unders
30/24 cal row or bike
15 overhead squats (115/75)