This Saturday the 25th is our internal grand opening. 9-1pm. Potluck, workout and raffle Fit for Uga

Monday 

A) Plank 3:20

-front rack mobility. 

B)4x not for time

-Agility ladder once thru

-5 air squats with 3sec hold

-5 jumping squats

-5 push ups 

C)barbell Technique

D)clean complex

E4MOM x6

1-high Hang Squat clean

1-Hang squat clean

1-Squat clean (TNG)

1-Front Squat 

Bootcamp/Monday 

Warm up/plank

Same as Crossfit 

B)Crossfit Total

Back Squat

EMOM6

3-3-1-1-1-1

Rest/set up coaches call

Shoulder Press

EMOM6

3-3-1-1-1-1

Rest/set up coaches call

Deadlift 

3-3-1-1-1-1

Tuesday 

A)triple/partner warm up

P1-200m run

P2-250m row

P3-5 Rep crossover symmetry eye level work

(Everyone does everything)

Round 2

P1-200m run 

P2-250m row

P3-5 Reps crossover symmetry knee level work 

B)3:30 plank

C)E2MOM x5

5 reps push press

D)amrap 14

150m run

25 sit ups

10 dumbbell snatches (Each side)

Fitness 35/20 open prep 50/35

(Dropping dumbbells constitutes a NO rep. Must control the descent)

Bootcamp/Tuesday

Same warm up/plank as Crossfit

B)Maggie’s bday wod

20min amrap 

8 walking lunges e/leg

14 goblet squats 53/35

36 bicycles

150m run

Wednesday 

A)partner warm up

P1-800m row

P2-2 min couch stretch e/leg

B)3:40 plank

C)sprints/outside 25m

Start at 50% and increase by 10% til 100%

D)Max wattage pull (3pulls on rower)

E)JC’s, Dani’s, Kim’s, Coach Ilyanne’s and Dmitry’s birthday Chipper

36 deadlifts 135/95fitness, 225/155open prep. 

39 pull ups 

100m suitcase carry 53/35 (50m one hand and 50m the other)

31 Russian KB swings

46 double unders (70 singles)

Bootcamp/crossfit 

A)1 mile run 

3:40 plank

B)sprint prep coaches call

C)sprint 50% 25m

Increase by 10% til 100% is achieved

D)Max watts pull(3 pulls for wattage on rower)

E)amrap10

5 hang power cleans 95/65

10 toes to bar

Thursday 

A)2-3 Rounds/triple partner Warm up

P1-250m row

P2-squat mobility at bottom pos. 

P3-banded pull aparts

B)3:50 plank

C)bench press 

E2MOM x5

5 reps every 2 min on the minute 5 sets

D)amrap12

250m row (500m bike)

12 push ups 

(Declined/hands on tire or bench)

(Squat hold if waiting for rower)

Bootcamp/Thursday

A)1 mile run

-Then Same warmup/plank as crossfit  

B)amrap 15 

28 double unders (75 singles)

21 sit ups

14 single arm db push jerks (manageable but heavy 7 each arm)

7 burpees

Friday 

A)4min plank

B)joint warm up, PVC series, Core warm up, HS walk warm up and prep

C)Hand stand push up pregressions 

D)for reps

2 minutes of each in a row 

-hand stand push ups

-ab mat sit ups

-ball Slams 30/20

Bootcamp/Friday

Same warm up/plank as crossfit 

B)wod 

4x

400m rum

10 single arm kb shoulder to OH 44/26 e/arm

Saturday/internal grand opening event day

9am-1pm

Warm up 

3-4x 

150m run 

10 scalp pull ups

5 push ups to down dog

5 3sec. Tempo air squats

Wod 1 

12min cap

“Jackie”

1000m row 

50 thrusters 45/35

30 pull ups

Wod 2

18.2&18.2a 12min cap

1-2-3-4-5-6-7-8-9-10

Of...

DB front squats 50/35, Scaled 35/20, 20/10

Barf facing burpees

-18.2a is find a one rep max clean with remaining time 

Sunday 

9-11am open gym