Saturday, September 4th
20 Minutes As Many Rounds As Possible:
5 Thrusters, 7 Hang Power Cleans, 10 Sumo Deadlift High Pulls
(M-95/W-65)
Everyone’s invited to another free holiday workout Monday, Labor Day at 10:30! Bring a friend a show them what it’s like to CrossFit!
Friday, September 3rd
Rest Day.
Everyone’s invited to another free holiday workout Monday, Labor Day at 10:30! Bring a friend a show them what it’s like to CrossFit!
Thursday, September 2nd
3-3-3-3 Power Clean
Then:
21-15-9
Split Jerk (M-155/W-105)
Pullups
Wednesday, September 1st
2 - Muscle Ups
3 - Hand Stand Pushups
4 - Box Jumps (M-36″/W-30″)
5 - Rounds.
Then:
20 - Second Hanging L-Hold
30 - Second Plank Hold on PURMOTION trainer
40 - Second Squat Hold
5 - Rounds.
(rest as needed but must stay in each position for 20/30/40 seconds per round)
Tuesday, August 31st
10-10-10-10 Back Squat & Bench Press
Then:
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press
Sunday, August 29th
Hang (Squat) Snatch 3-3-3-3-3
Then:
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds
Saturday, August 28th
1/2 Mile Run
50 Pushups, 50 Situps, 50 Squats
1000M Row
50 Pullups, 50 Box Jumps, 50 DB Push Press (M-40/W-25)
1 Mile Air Dyne Bike
50 Walking Lunges, 50 Back Extensions, 50 Knees to Elbows
Friday, August 27th
Shoulder Press/Front Squat 4 sets x 5 reps. Record heaviest set of 5 reps for each lift.
Then:
200M Shuttle Run, 21 Wall Balls, 21 Kettlebell Swings (M-2 pood/W-1.5)
200M Shuttle Run, 15 Wall Balls, 15 Kettlebell Swings
200M Shuttle Run, 9 Wall Balls, 9 Kettlebell Swings
*Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here at CFLE at 12 and the 3rd will also be here at 2:00.
Thursday, August 26th
Rest Day.
*Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here at CFLE at 12 and the 3rd will also be here at 2:00.
Wednesday, August 25th
1/4 Mile Run
15- Squat Cleans (M-135/W-95)
30- Situps
3 Rounds for Time
*The 9:30am class will be cancelled tomorrow. Sorry for the inconvenience. The 6:30am and 6:oopm classes are on as scheduled.
*Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here at CFLE at 12 and the 3rd will also be here at 2:00.
Tuesday, August 24th
20 Minutes, As Many Rounds As Possible:
10- Chest To Bar Pullups
10- Burpees
20- Double Unders
*The 9:30am class will be cancelled tomorrow. Sorry for the inconvenience.
*Come out and participate in the CrossFit Meet this Saturday the 28th. 1st event will be at Derby City at 9am, 2nd event here at CFLE at 12 and the 3rd will also be here at 2:00.
Monday, August 23rd
3-3-3-3 Deadlift
Then:
21-15-9 reps each:
Bench Press (M-225/W-115)
Overhead Squat (M-135/W-95)
GHD Situp
Saturday, August 21st
20- V-Ups
10- 1 Arm Squat Snatch (M-50/W-30)
5- Stair Runs
5 rounds for time.
