CrossFit – Tue, Feb 14

Announcements

Friday Night Lights!

We will be open at 4:30p for warm-ups. First heat will be at 5:00p. Workout heat times will be posted Thursday evening after the OPEN workout Announcement. Friday night WODs will not count toward class membership counts.

No classes this Saturday, Feb. 18th due to staff training. Barbell Club and Rowing will resume Saturday, Feb. 25th.

CrossFit Fixx – CrossFit

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Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (2:00 CAP)

6 Good Mornings

6 Push-Up to Pike

6 Alt. Samson Lunges

Into…

AMRAP x 5 MINUTES

4/4 Lateral Step-Ups*

4 Snatch Deadlifts

4 Hang High Pulls

4 Strict Press

*Switch to Box Jumps / Alt. Step-Ups at halfway

Strength – All

Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)

Week 7 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“BE MINE” (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps

(Score is Total Rounds + Reps)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“BE MINE (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
3 Power Snatches (75/55)
9 Box Jumps (20)

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches (95/65)
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch (115/75)
3 Box Jumps

(Score is Total Rounds + Reps)

KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
NOTE: W.O.W. this our pick for epic workout of the week!

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Staying Fit on Summer Vacation: Tips for Working Out While Traveling

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