Veteran’s day Monday wear your red white and blue. Holiday schedule.

Veteran’s day/Monday 

5am-7am strength first class/open gym 

715am bootcamp With Marivic

Wod TBD

830am CrossFit/bootcamp

Partner or team of 3 hero wod, 1 works partner rests. 

“Bert” 

50 burpees

400m run (together)

100 push ups

400m run

150 lunges 

400m run

200 squats 

400m run 

150 lunges

400m run 

100 push ups

400m run 

50 burpees 

10am CrossFit. 

“The chief” 

5x

3min amraps with 1 min rest

-3 power cleans 135/95

-6 push ups 

-9 squats 

11am-1pm open gym 

7pm-830pm open gym. 

Tuesday 

A)warm up

B)wod prep instruction 

C)5x

50 double unders (150 singles)

25 sit ups 

15/12 cal row or bike. 

Bootcamp/Tuesday 

Same as CF

Wednesday 

A)warm up

B)push press 

Work to a heavy set of 3

E3MOM

3-3-3-3-3

C)5x

10 strict press 75/55

20 med ball cleans 20/14

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)wod prep/instruction 

C)”tip toe”

200m run (at start of each round)

21-18-15-12-9-6-3

-Toes to bar

-burpee onto plate 45/25

Bootcamp/Thursday 

Same as cf

Friday 

A)warm up

B)E3MOM 

-Superset

back squats 

7-7-7-7

Banded hip thrusters 

10-10-10-10

C)bday wod 

Amrap 14

33 double unders (86 singles)

100m run 

11 deadlifts 115/75 (have newer clients do barbell work with dumbbells a weight that can be done unbroken in both movements)

11 Hang squat cleans 

11 hand stand push ups (scale with seated KB presses.)

Bootcamp/Friday 

A)warm up 

B)yulma and  Julio’s  bday wod 

Buy in 

95 double unders (150 singles)

Then 6x of.....

10 single arm DB Hang clean n jerks 50/35

11 burpees over dumbbell

18 dB lunges (hold your single DB how ever you like)

Cash out 95 double unders (150 singles)

Saturday 

A)warm up 

B)wod prep/instruction. 

C)amrap 12 

12 power snatches 95/65

12 push ups 

12 chest to bar pull ups