Wednesday April 9th 2014

Prep 

Roll out calves / shoulder mobility 

10 pass through's 

10 shuttle runs 

10 sec handstand hold 

Strength 

1-5 EMOM for 10 min 

Muscle ups or progressions 

CTB 

Ring Dips 

Pull ups or progressions 

Conditioning 

10 min AMRAP 

Max m row 

Recovery 

Bi/ tri smash 

Tuesday April 8th 2014

We are excited to start carrying a new supplement line at CrossFit Pincher Creek! JacktRX is a supplement line designed to meet the needs of CrossFit athletes and provides a clean protein free of fillers and low grade nutrients. We will be carrying the protein powders, pre workout supplements and daily hydrating products to meet the needs of our members.  Check out JacktRX here.

We are looking for some input on a 4:15 class starting mid may.  If you are interested please let us know!

Yoga/Mobility was a huge success this weekend and now that I have a feel for who can benefit from this class I look foreword to implementing some great new mobility tools next week. Please join us Saturday's at 9 to sip coffee, eat cookies and get loose. 

Prep
T-spine openers off box
5 Min of skipping
Bulletproof shoulders

Strength
Snatch Balance OR overhead squat
6x2

Conditioning
5 RFT
50 Double unders /150 Singles
30 Lunges
10 Power Snatch 65/95 95/135

Recovery
Couch stretch 2 min per side

Monday April 7th

Prep 

Coach's choice dynamic 

Bottom squat position

20x glute activation

20x Single leg step ups 

Strength 

5x5 Deadlift at 75%

Conditioning 

Run 400m 

20 Pull ups 

Run 400m 

20 push ups

Run 400m 

20 squats

Run 400m 

20 sit ups 

Recovery 

Plank 3x 1 min 

Low back stretches 

Saturday April 5 2014

Prep 

Run 1 mile 

Bullet proof shoulders 

Strength 

3x 

3 Turkish get ups 

10 KB Windmills 

10 Russian swings 

Conditioning

9 min AMRAP 

95/135 65/95 

3 Romainian Deadlift 

3 Hang clean 

3 Jerk 

Recovery 

Low back stretches 

Friday April 4 2014

Prep 

Run 1 mile/ row 1000m 

Slingshot squat 

3x 

2 strict Burpee 

4 toes to bar 

10 knee push outs 

Strength 

Olympic Snatch 

6x2 

Conditioning 

10! 

Burpees 

Toes to bar 

Goblet squats 35/50 

Recovery 

Journal 

Stretch extra long 

Thursday April 3rd

Prep 

Foam roll legs and glutes 

Coach's choice dynamic 

Burgener warm up 

Strength 

10 Min EMOM 

2 Squat cleans at 70% of 1RM 

Conditioning

20 min AMRAP 

Run 400m 

8 ground to overhead 95/135 65/95 

Recovery 

Trap smash 

Hamstring stretches 

April 2 2014

It is Sue Milligans Birthday today!!! If you see her today be sure to wish her a happy birthday and remind her what a gem she is!! You kick butt and inspire so many Sue! 

Prep 

4x 20 second

Active hang 

HSPU

Plank 

Strength

10 min EMOM 

1 strict muscle up + 2 ring dips

* plenty of scaling options 

Or

Ring dips

Or 

Pull ups 

Conditioning

50 HSPU/ push ups

50 Pistols 

50 Pull ups/ Ring rows 

50 Box jumps/ step ups 

* any guesses how old Sue is?

Recovery

Alexander shoulder stretch on wall