Workout of the Day

See what fun Jake and the other trainers have cooked up!

Monday 12.30.13

2

3 x 5 Back Squat @ 80%

Then…..

3 RFT

10 Push Press 135/85

20 Box Jumps 24 inch

30 Dbl Unders

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Saturday Classes Canceled

Coaches and athletes are heading to a Oly competition in Klamath Falls tomorrow!
Oly and Free Saturday classes are canceled.

Come cheer us on!

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Friday 12.27.13

1

3 x 5 Strict Press @ 70%

Then….

Holiday Revenge (teams of 3)

Buy In – 6 x 50 Dbl Under Relay(100 each)

90 Man Eaters

120 Lunges

150 Air Squats

Cash Out – 6 x 50 Dbl Under Relay(100 each)

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Thursday 12.26.13

1

NO MORNING CLASSES. First Class starts at noon!

3 x 5 Deadlift @ 70%

Then….

21-15-9

Sumo Deadlift High Pull 95/65

Front Squat 95/65

Each round is finished with 100m run

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Tuesday 12.24.13

3

12 Days of Christmas

1 Hang Clean 95/65

2 Shoulder 2 Overhead 95/65

3 Goblet Squat 53/35

4 Sit-ups

5 Pull-ups

6 Jump Lunges

7 Burpees

8 Push-ups

9 Wall Balls 20/14

10 KBS 53/35

11 Deadlifts 95/65

12 Thrusters

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Clean, then 1 Clean + 2 S2O, then 1 Clean + 2 S2O + 3 Goblet Squats, etc.

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Monday 12.23.13

3

4 x 2 Back Squat @ 85%

Then….

40 Dumbell Snatch 20L/20R

600m Run

40 Knees 2 Elbow

400m Run

40 Dumbell Snatch 20L/20R

600m Run

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Friday 12/20/13

3

4×5 Strict Pull-ups

4×5 Ring Dips

Then….

4 RFT

200m Run

5 R/5 L Lunges 95/65

15 Push Press

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HOLIDAY SCHEDULE

Dec. 30th – NO 6;15 Class

Dec. 31st – NO 6:15 Class

Jan. 1 – NO CLASSES

(There is a possibility of OPEN GYM on Christmas and New Years. Information will be posted on Facebook the night before if this is going to happen)

CROSSFIT KIDS

NO CLASS ON NEW YEARS

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Thursday 12.19.13

1

4 x 4 Deadlift @ 75-80%

Then….

8 min

7 Wall Balls every 30 sec 20/14

Then…

7 min EMOM

10 Burpees

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Wednesday 12.18.13

3

5 RFT

5 Clean & Jerk 155/105

10 Chest 2 Bar/Pull-ups

(If you can do more than 3 kipping pull ups then you must do C2B.)

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