Our Internal Grand Opening for members/staff will be Sat. Aug 25th morning. More info to come.

Monday 

A) 3RDS NFT (use KB) 3e Windmill 5e Press/Push Press 10 Goblet Squat B) 3RDS NFT (use KB) 10 KBS 5e Single Leg RDL 5e Bent Over Row C) BB Technique work for WOD (coach's discretion) 

D) “Limitless”

Teams of 3 one works at a time. (Teams of 2 May reduce rowing goals by 1/3)

Amrap 7

150/100cal row

Max Cleans (fitness 95/65, Open prep 135/95)

Rest 3 minutes

Amrap 6 

120/80 cal row

Max shoulder to over head. (Fitness 75/65, open prep 115/80). 

Rest 3 min. 

Amrap 5

90/60 cal row 

Max thrusters (fitness 65/45, open prep 95/65). 

E)cool down/mobility 

Bootcamp/Monday 

A)3RDS NFT (use KB) 

3e Windmill 5e Press/Push Press 10 Goblet Squat B)3RDS NFT (use KB) 10 KBS 5e Single Leg RDL 100m run 

C)E2MOM 10

Back squats 

D)5 rounds 

5 DB snatches Left

5 DB snatches Right

5 DB thrusters L

5 DB thrusters R

200m run 

E)cool down/mobility

Tuesday 

A) 200m walk w/ KB in goblet hold 50' Lunge Stretch to Spider Stretch 50' hip flexor stretch 50' inch worms 50' walking lunge (Sampson stretch) B) 3RDS NFT 100m run 30 sec bar hang C) Technique Work 

D)3 rounds 

800m run 

200m farmer carry (fitness 44/26, open prep 53/35)

100m Russian lunges (w plate 25/10)

E)cool down/mobility 

Bootcamp/Tuesday 

A)800m run 

200m walk w/ KB in goblet hold 50' Lunge Stretch to Spider Stretch 50' hip flexor stretch 50' inch worms

B)Technique Work/Set up stations rowers can go outside maybe some boxes  

C)”fight gone bad”

1 min wall balls 20/14

1 min sumo DL HPs 75/55

1 min Box jumps 20” (for everyone)

1 min push press 

1 min cal row 

1 min rest. 

D)cool down etc. 

Wednesday 

A) Shoulder Internal Rotation soft tissue work with barbell or lacrosse ball (2 min each side) Couch Stretch (2 min each side) B) 3 RDS NFT 3e TGU 10 KBS 5e KB Bent Over Row Additional BB Technique Work (Coach's discretion) Suggested: OHS & Snatch Balance 

C)E2MOM 10min

1 snatch (any)(Wednesday morning quick Crossfit will do “Randy” only.)

D)Hero Wod “Randy”

75 snatches for time (75/55 traditional RX, scale as needed)

Yoga at 915am

Bootcamp/Wednesday 

A)800m run then 

3 RDS NFT 

10 Goblet squats 10 KBS 8 Spiders 

B)med ball clean technique 

C)for time 

200m run 

50 sit ups

25 med ball cleans 20/14

200m run 

40 sit ups

20 med ball cleans 

200m run 

30 sit ups

15 med ball cleans

200m run 

20 sit ups

10 med ball cleans

200m run 

10 sit ups 

5 med ball cleans 

D) cooldown 

Thursday 

A)400m Run B)Mini band glute activation series C)2 RDS NFT 5e of 3 position good morning (toes straight, turned out, and turned in) 5e of 3 position lunges (side, forward, reverse) 20 sec squat hold (press knees out w/ elbows) D)2 RDS NFT 10 squat/pike jump 10 KBS 

E)teqnique/set up and work up to wod weight or more for advanced. Deadlifts. 

F)21-15-9 

Deadlifts (fitness 115/80, Open Prep 155/105)

Box jumps (fitness 20/15, open prep 24/20)

G)cool down. 

Bootcamp/Thursday 

A)Mono-structural warm up coaches call

B)2-3 RDS NFT 5e of 3 position good morning (toes straight, turned out, and turned in) 5e of 3 position lunges (side, forward, reverse) 20 sec squat hold (press knees out w/ elbows) 10 KBS 

C)Teqhnique Work 

D)1 round 

800m run

50 double unders/150 singles

21 hang power cleans 95/65

Then....

2 rounds 

400m run 

30 double unders/90 singles 

15 hang power cleans 

Then....

3 rounds of 

200m run

15 double unders/45 singles

9 hang power cleans 

E) cool down

Friday 

A)2 min jump rope B)YTWL Series 3x10 C) Pull-up progressions D)Wallball technique work (Focus on s technique work (Focus on quality of squat).  

E)”fire alarm”

3x 

7 wall balls 20/14

7 pull ups

7 burpees 

Then...

800m run

Followed by...

2x of 

8 wall balls

8 pull ups

8 burpees

Then.... 400m run

Followed by 

1x of 

9 wall balls

9 pull ups

9 burpees 

Bootcamp/Friday 

A)1 mile run

B)1x 10 each way 

“Joint warm up”

Ankles

Knees

Hips

Shoulders

Elbows

Wrists 

Neck. 

C)”hot sauce”

Amrap 3 

21/15 cal row or bike

21 burpees on plate 45/35

Max jumping lunges 

Rest 3 min. 

Amrap 3

18/13 cal row or bike

18 burpees on plate

Max jumping squats 

Rest 3 min

Amrap 3

15/11 cal row or bike

15 burpees on plate 

Max lunges in place

Rest 3min. 

Amrap 3

12/9 cal row 

12 burpees on plate 

Max air squats 

D)Cool down. 

Saturday 

9am crossFit 

2 RDS A)Partner run (200)/row (till partner returns) B)Med Ball Clean Technique

C)Push-up technique (relate to planks)

D)plank challenge 

E)3 x of the following 

Amrap 3 

3 med ball cleans 

4 wall balls

5 HR push ups 

(Rest 3 min. At the end of each 3 min amrap). 

F) cool down 

Max Out Saturday 

10am class  

A) 200m run with plate 45/25 250m Row (alternate as needed)

15 burpees as fast/safely as possible.  B) 2 RDS NFT 5e of 3 position good morning (toes straight, turned out, and turned in) 5e of 3 position lunges (side, forward, reverse) 20 sec squat hold (press knees out w/ elbows) C) Help athletes warm up their technique for their specific lifts as needed.   

D)max Out Saturday means at the athlete or coaches discretion this your opportunity to work on a lift(s). You didn’t get to do during the week, haven’t done in a while or simply want to do. You may do technique work, volume work eg 5x5 or max out of it so please you. Consult with your coach as needed. (Today You will have 16 min to work on your lift(s) so get moving). 

E)25 min amrap. (Class divides into 3 equal sized teams). 

50m Prowler Push (add 95/45 to prowlers)

100m sand bag carry

200m sprint

F)cool down