Saturday

SATURDAY

CrossFit

Strength: Deadlift
5-5-5-5

WOD : For Time
100 Double Unders
50 Pistols
100 Double Unders
50 Thrusters 95/65
100 Double Unders

S: 150 Singles, 75/55, Jumping Squats
L1: 50 Double unders or 100 counting both, 75/55

Rx+: 115/75

 

Sweat

Core : 4 Rounds
Run 200m
20 Barbell Rollouts
5 Plate Getups or 10 Weighted Situps

Conditioning : 15 Rounds
4 Burpees
5 Broad Jumps 4′
20 Double unders or 30 Singles

 

The Program

1. Strength and WOD

2. Front Squat
EMOM 10m : 2 Heavy Reps

3. Core Work
10m AMRAP
3 TGU (each side) 70/53
8 Single Arm OHS w KB, each side 70/53
10 GHD Situps

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