Tuesday 140520



“Your time is limited, so don’t waste it living someone else’s life.”-Steve Jobs 

Teen Strength and Conditioning class starts on Monday June 2nd at 7p. This class will be held every Monday, Tuesday and Thursday’s at 7p. If you want a spot you must pre-register and pay to hold your spot. This class is filling up fast, so get in touch with Grizz to sign up. 

Kids CrossFit We will have a kids CrossFit class at 10a on Monday, Tuesday and Thursday’s. Please pre-register for this class as well we need to get an idea of how many kids there will be. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength- Skill: 10 min EMON 
Odd: 3x Push Press @70-% of 1RM Press
Even: 4x L-sit Pull ups * Scale to 5-7: sec l-sit hold

WOD: 16 Min EMON of:
Odd: 3x Burpee to a sprint *Do 1 Burpee into sprint across gym repeat 3x:
Even: 4x Lateral box jumps 24/20 20/12 12/#45 + 6 KB Swings Russian 24/16 16/12 12/8kg
*Lateral jump over box or land on top

**Team Cool down Coaches choice Static or PNF Mobility Stretching 5-10min

Competitors or athletes wanting to improve your Fitness level
Do  Strength-Skill  increase lbs on PP as needed  and WOD  then: 

Rest recover 7 min then:

5 Sets of 3 position snatch
3 RFT of:
800 m run
5 muscle ups
1 min plank hold

 Row for 4 minutes at 65-75% – 10 Minutes of Mobility


Overhead Squats (115/85)
Bar Facing Burpees

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

Row Skills & Drills

3-5 hours later or before

Row (TUE): Repeat 800m, recover 3:1 until form/pace deteriorates


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