Back to Work

Back to Work

FRIDAY

CrossFit

Strength : Push Press
3-3-3-3-3

 

WOD : 12m AMRAP
Run 400m
12 Burpees
9 Power Clean 115/75
6 Front Squat

S: 75/55
L1: 95/65
Rx+: 135/95

 

Sweat

1. Core Work

2. Conditioning
15m AMRAP
Run 400m
20/15 Cal AB
25 Situps
9 KB Swing 53/35
6 Goblet Squat

 

The Program

1. Strength and WOD

2. Clean and Jerk
EMOM 8m : 2 Squat Clean and Jerk
rest 2m
EMOM 5m : 1 Squat Clean and Jerk
Rest 5m
E30s for 5m: 1 Clean Deadlift (heaviest able)

3. EMOM 12m
O: 3 Front Squat
E: 3 Deadlift, pause at top for 3 seconds each rep

New to the community?

The first class is free.  We would love to show you the ropes and get you started.  Once you submit the request, view the class schedule and stop by at any of our locations at a time that works for you.

Intro Signup