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Memorial Day Hours!

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The class schedule for Monday, 5/29/17 will be as follows:

8am, 9am & 10am.

Both Bootcamp and CrossFit members may come to any of the 3 classes.

 

In usual Memorial Day fashion, the workout will be Partner ‘Murph’, or possibly just ‘Murph’ for you crazy people. See you there!!!

Bootcamp – Thursday – 05/25/17

Farm To Fork Memorial Day Special
BRING A FRIEND THURSDAY!
A. 3 Rounds NOT For Time: (any Order)
3 Rope Planks
10 OH KB Walking lunges (5/ arm)
20 Russian Twists
B. 5 Rounds For Time:
15 Box Jumps
12 Abmat Sit-ups
9 HR Push-ups
200m Run

WOD – CrossFit – Thursday – 05/25/17

Farm To Fork Memorial Day Special
For Time:
Run 400m
40 calorie bike
40 wallball shots
     Run 300m
     30 calorie bike
     30 burpees
          Run 200m
          20 calorie bike
          20 box jumnps
               Run 100m
               10 calorie bike
               100 dubs/200 siungles
–35 min cap

Bootcamp – Wednesday – 05/24/17

AMRAP 20:
14 Wallball
12 Knees To Elbows
10 SDHP 53/35
8 Calorie Assault Bike

WOD – CrossFit – Wednesday – 05/24/17

A. Snatch pull + Hang snatch
12 Minutes to build to a heavy complex, OR EMOM 10 of 3 hang snatch
B. For Time:
21-15-9
Deadlifts 225/155
Box jumps 24/20

Bootcamp – Tuesday – 05/23/17

A. EMOM 8:
20 Double Unders (or 30 seconds of attempts)
2 Turkish Get-ups
B. 3 Rounds For Time
21 KB Swings – Overhead
15 Burpees
400m Run
C. 3 Rounds NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

WOD – CrossFit – Tuesday – 05/23/17

A. On a 2 minute clock:
Run 100m
8 Box jump overs 24/20
6 TTB
AMRAP Shoulder-To-Overhead 135/95 in remaining time
     Rest 2 minutes, x 5 sets. Score is total STO combined over 5 sets.
B. EMOM 15:
1st: Bike sprint :15 sec
2nd: Row sprint :15 sec
3rd: Hollow body hold :20-:40 sec

WOD – CrossFit – Monday – 05/22/17

A. 7 Sets, Not for time:
10 HR Push-ups
5-8 Strict pull-ups / 8-12 ring rows
B. For Time:
Buy in: 400m
then..
21-15-9
Burpees
SDLHP; 95/65
Calorie bike

Bootcamp – Monday – 05/22/17

A. EMOM 12: (alt)
14-18 Walking Lunges
10-12 Knees to Elbows OR Hanging Knee Raises
8-12 HR Push-ups
B. 4 Rounds For Time:
20 Jumping Squats
20 DB Snatch (switch arms every 5 reps)
200m Run
(post time and load…dont be afraid to go heavy. Be less concerned with time)

WOD – CrossFit – Friday – 05/19/17

A. Squat clean + Hang squat clean (from below knee).
Build to a heavy Complex
B. 21-15-9 (For Time)
Wallballs 20/14
Box jumps 24/20
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