Category: Sport

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1a) Run/Ski/Bike/Row: 10 minutes Easy Pick a modality and stick with it for the entire 40 minutes. Focus on your pacing and being consistent. The first 10 minutes Easy should all be at the same pace. 1b) Run/Ski/Bike/Row: 10 x :20 Hard/:40 Easy Focus on maintainable output, try and get your intervals to all look the same. 1c) Run/Ski/Bike/Row: 5 sets of 1 minute Easy 1 minute Moderate 1 minute Easy 1 minute Hard Again focus on consistent pacing for all 5 rounds and…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 Warm-up as needed. Start around 50% of your 1RM Snatch. First 3 sets are Doubles, reset on the floor between each rep. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 25-20-15-10-5 Kettlebell Swings 70/53 5-10-15-20-25 Burpees Extra Work: 5) Muscle-up Practice: 10 minutes Work on any facet of a Ring Muscle-up….

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 2) Front Squat – Every 2:30: 4 sets of 5 @ 60-70% Pick weights based on feel. 3) 5 rounds for Max Reps: 40 seconds Ski/Bike/Row 20 seconds Rest 40 seconds Hang Squat Cleans 115/75 20 seconds Rest Keep track of reps for each round and movement. Goal here is consistent output, don’t blow-up in…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 4 rounds for Max Reps: 1 minute Sumo Deadlift High-Pulls 75/55 1 minute Burpees 1 minute Front Rack Lunges 75/55 1 minute Box Jumps 24/20 1 minute Shoulder-to-Overhead 75/55 1 minute Rest Keep track of reps completed each round. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of Holding/Pressing/Walking. 3) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. For results post detailed weights, reps, times,…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Clean Pull + Hang Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Clean. Drop the bar between complexes on the Doubles. Take an additional minute rest after the last set. 2) Clean Deadlift: 5 Reps Every 2:00 x 3 sets Reference last week for loading, add 10-20 lbs from last week. Set…