Wednesday June 17th 2015

Prep 
5 min your choice aerobic 
Overhead prep 
Burgner

Strength 
12 min E2M 
1 Full squat snatch + 1 Below the knee hang squat snatch @ 75% 

Conditioning 
Every 5 min x3 
500m Row 
20 Burpees 

Recovery 
Easy walk or row 
Double bully 
Shoulder routine from the whiteboard 

Tuesday June 16th

Prep
800m run 
Overhead prep 
Coach's choice dynamic 

Strength 
Push Jerk- Build to a heavy touch and go set of 2 

Conditioning 
5x 3 min AMRAP 
3 HSPU 
6 Russian KBS 50/70 
9 Box jumps 24/30 
1 min rest between rounds 

Recovery 
Easy walk or row 
Shoulder work from whiteboard by the fountain 
Thread the needle 

Monday June 15th 2015

A few changes to our schedule this week! We will be cancelling the Monday and Friday 4:30 classes.  Regular CrossFit classes will still run Tuesday, Wednesday and Thursday at 4:30.  We will also be cancelling mobility class for the summer. Our Saturday class attendance drops quite a bit in the summer with everyone out and about enjoying the nice weather! If you are still interested in mobility coach's usually stick around a little after class and we will continue to have open gym until noon.  We will keep the Saturday class at 9am unless I hear any request to move it back to 10am.  As always we appreciate any input you may have! 



Prep
2 Rounds 
5 Double get up- building as you go 
10 Air squat 
25 Double unders 

Strength 
 Front squat 4x 6 @ 82% - every 3 min 

Conditioning 
For time; 
50 cal row 
40 double unders 
30 Wall balls 14/20 10' 
20 Power cleans 95/135 
10 Bar facing burpees 
5 Muscle ups/ CTB 

* 12 min time cap 

Recovery 
Easy walk or row 
3x10 monster walks per side 
Couch stretch 2 min per side 

Saturday June 13th 2015

Prep
Run 1 mile 
Coach's choice dynamic 

Strength 
15 min gymnastics skill work 

Conditioning 
Partner "Cindy" 
15 min min Alternating partner AMRAP. Partner a does one round while partner b rests, then switch.  

Recovery 
Stay for mobility 

Friday June 12th 2015

Just a reminder for our paintball party this Saturday at 2pm until late! Join us for some fun if you can! 

Keep an eye out for some schedule changes happening for Monday. With the summer weather here and the kids out of school classes become a little quieter and we are down two coaches for the summer! I will have new class times posted for Monday and as always your input is important to us so feel free to share your thoughts on ideal class times! 


Prep
Lower body hip openers 
5 min row or run 
Coach's choice dynamic 

Strength 
Back squat 5x5 @ 78% 

Conditioning 
3 Rounds 
1 min Rowing 
1 min Rest 
1 min Single arm DB Snatch 35/50 
1 Min Rest 
1 min Burpee box jumps 
1 min Rest 

Recovery 
Easy walk or row 
Friday group stretch 

June 11th 2015

While the weather is nice we may as well spend time outside enjoying it. Don't forget to bring your gym bag filled with your shoe closet, you never know when you'll need running shoes and lifters in the same time cap.


Prep
3x building as you go with kettle bell 
 5 roll to press/arm
 5 baby get ups/arm

Strength
10 rnds for time
50' farmer carries @ 2x50#(m) 2x35#(f)
5 pushups

WOD
In 25 minutes
Run 1 mile and with remaining time work to a 1 rep max snatch

Recovery 
Easy walk or row 
Pecs 
Banded pigeon 

Wednesday June 10th

Prep
800m run 
Coach's choice dynamic- running drills 

Strength 
I.Strict HSPU- work to a max deficit 
II. Ring dips- work to a max weighted 

Conditioning 
14 min AMRAP 
400m Run 
1 Rope climb 
400m run 
2 Rope climb 
400m Run 
3 rope climb 
etc... until the time is up 

Recovery 
Easy walk or row to cool down (this is good for your cortisol levels) 
Forearms 
Banded bicep/chest stretch