Monday, October 9, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Strength
Deadlift
4 x 6 @ 70% – Rest 1:00

Conditioning
-For Time-

3 Rounds
Run 100m
10 Pull-ups (Rx+ CTB)
10 Deadlifts (205/135) (Rx+ 255/175)

2 Rounds
Run 200m
15 Pull-ups (Rx+ CTB)
15 Deadlifts

1 Round
Run 300m
30 Pull-ups (Rx+ CTB)
30 Deadlifts

*If you do not plan on competing or you have shoulder issues, you will do 5 Strict Pull-ups each round on the 3 Rounder, 10 Strict Pull-ups each round on the 2 Rounder, and 15 Strict Pull-ups on the 1 Rounder.

Friday, October 6, 2017

***Cardio Load – 3:30 PM***

Strength
-10:00 EMOM-
1 Halting Snatch Pull (Below Knee)
1 Snatch Pull
1 Hang Power Snatch

Conditioning
(18:00 Clock)

-8:00 EMOM-
1: 15/12 Cal Bike (Rx+ 18/15)
2: 8 Power Snatches (135/95) (Rx+ 165/110)

(Rest 2:00)

-8:00 EMOM-
1: 15/12 Cal Row (Rx+ 18/15)
2: 8 Power Snatches (135/95) (Rx+ 165/110)

*If the class is too big to complete the workout as written, you may start on the Row. If all of the Bikes and Rowers are full, grab a partner and start on the Snatches opposite them.

*If the clock catches you, rotate anyway.

*If you are partnered up, rotate off of the Bike or Rower at no later than the :55 mark.

Thursday, October 5, 2017

***Basics – 6:30 PM***

Conditioning
-For Time-
Run 500m
15 Bar Muscle-ups
15 Box-Facing Burpees (24/20)
30 V-Ups

Run 400m
12 Bar Muscle-ups
15 Box-Facing Burpees
24 V-Ups

Run 300m
9 Bar Muscle-ups
15 Box-Facing Burpees
18 V-Ups

Run 200m
6 Bar Muscle-ups
15 Box-Facing Burpees
12 V-Ups

Run 100m
3 Bar Muscle-ups
15 Box-Facing Burpees
6 V-Ups

*Scale Bar Muscle-ups with Strict Pull-ups + Push-ups.

Wednesday, October 4, 2017

***Cardio Load – 3:30 PM***

***CrossFit KIDS – 4:30 PM***

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Strength
-15 Minutes-
Back Squat
Establish a 1 Rep Max

Conditioning
-For Time-
100 Air Squats
2 Rope Climbs
20 Front Squats (115/80) (Rx+ 165/110)
2 Rope Climbs

75 Air Squats
2 Rope Climbs
15 Front Squats
2 Rope Climbs

50 Air Squats
2 Rope Climbs
10 Front Squats
2 Rope Climbs

25 Air Squats
2 Rope Climbs
5 Front Squats
2 Rope Climbs

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.

Tuesday, October 3, 2017

***Basics – 6:30 PM. Our first October Basics class began last night at 6:30 PM! We already have a lot of new faces and would love to welcome even more! Basics will meet every Monday, Tuesday, and Thursday at 6:30 PM for 12 total sessions. The class will break down the fundamentals of CrossFit at a much slower pace than the group WODs and allow you to easily learn what CrossFit is all about. During the month, you will also have access to our regular classes to become aquatinted with our amazing members! There’s no need to call ahead or email the gym beforehand, just show on up a little before 6:30 and we’ll get you all set up! However, if you do have any questions regarding the class or Provision, feel free to call, email, or message us :) Childcare is free and there’s always room for your kiddos! We hope to see many new faces this month and cannot wait to meet all of you!***

Strength
-15 Minutes-
Deadlift
Establish a 1 Rep Max

Conditioning
-12:00 AMRAP-
10 Deadlifts (185/125) (Rx+ 225/155)
50-60-70-80-90-100-etc
Double Unders

*Scale Double Unders with Power Jump Singles or Double Taps.

Monday, October 2, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM. Our first October Basics class will begin tonight at 6:30 PM! It will then will meet every Monday, Tuesday, and Thursday at 6:30 PM for 12 total sessions. The class will break down the fundamentals of CrossFit at a much slower pace than the group WODs and allow you to easily learn what CrossFit is all about. During the month, you will also have access to our regular classes to become aquatinted with our amazing members! There’s no need to call ahead or email the gym beforehand, just show on up a little before 6:30 and we’ll get you all set up! However, if you do have any questions regarding the class or Provision, feel free to call, email, or message us :) Childcare is free and there’s always room for your kiddos! We hope to see many new faces this month and cannot wait to meet all of you!***

Strength
-10 Minutes-
Strict Press
Establish a 1 Rep Max

Conditioning
-For Time-
3 Rounds
Run 200m
10 R Arm DB Push Press (55/35) (Rx+ 70/55)
10 L Arm DB Push Press

-then-

3 Rounds
Run 200m
20 Ring Dips (Rx+ Strict)