Friday 6-17-16

For Time

100 Alternating DB Squat Snatches (100#/75#)

* Every 2 min perform 30 double unders

Optional strength (after class)

Back Squat 

6 X 5 @ 80% 

Cheryl 

Thursday 6-16-16

CHECK CASHIN DAY! 

Romwod Warriors Series 

When we workout we are writing ourselves checks. The harder the workouts the more expensive those checks. Well guess what? You can write all the checks in the world, but if you never go to the bank and cash those checks you'll never be rich! Our Thursday ROMWOD days are you cashing those checks you've been writing. This cycle we are on now is about fixing left to right imbalances and increasing mobility to set ourselves up for success for our upcoming strength cycle. Thursday Romwod days are a VERY important part of that process. Get your butt in the gym and take an hour to cash some checks! https://vimeo.com/89989354

Wednesday 6-15-16

4 Rounds for max reps (2 minutes at each station)

Row For Calories

Kettlebell Swings (80#/62#)

Ring Dips 

Optional Strength (after class)

Back Squat 

6 X 2 @ 80%

We sat down with Mental Coach Bob Fystro, Coast Range's Certified Sports Nutritionist Brittany Malone, and Wes to talk about nutrition, mental training, and CrossFit. Check out the Nutrition Podcast here https://www.spreaker.com/user/8400895/crct-nutrition-podcast

Tuesday 6-14-16

FOR TIME

30 Front Squats (155#/105#)

30 Bar Facing Burpees 

30 Hang Power Cleans (155#/105#)

30 HSPU's

30 Overhead Squats (155#/105#)

Optional Strength (after class)

Pendlay Row 

4 X 6 @ 70% of your 1RM Snatch 

*If you did this last week, add 10# for guys and 5# for ladies on top of your 70% 

McKenna

Monday 6-13-16

AMRAP 2 MIN
200 M Sprint
Max SDHP (95#/65#)

Rest 1 min 

AMRAP 2 MIN
200 M Sprint
Max Box Jump Overs (24"/20")
*Feet may not touch the top of the box. You must clear the entire box each jump.

Rest 1 min 

AMRAP 2 MIN
200 M Sprint
Max Push Press (95#/65#)

Optional Strength (After Class)

Back Squat 
6 X 4 @ 80%

"Great" Scott

Saturday 6-11-16

Teams of 2

"The Seven" Partner style

7 Rounds

7 HSPU's (Strict is Ideal, but not mandatory)

7 Thrusters (135#/95#)

7 Knees 2 Elbow 

7 DL (245#/165#)

7 Burpees (Bar facing are ideal, but not mandatory)

7 KBS (70#/53)

7 Pull ups (Strict will be considered RX Today) 

*Do this in a "you go - I go" fashion, where partner one will do 7 HSPU's then Partner 2 will go. Once partner 2 has done their 7 HSPU's, partner 1 will do 7 Thrusters etc. Until both partners have completed 7 rounds each.

5:30am 

Friday 6-10-16

4 Rounds 

80 M Waiters Walk (55#/35#) 

12 T2B 

24 Push Ups 

Optional After Class

Back Squat 

6 X 2 @ 80%

* Our squatting cycle is highly focused on perfect movement. What this means is trying to clean up any bad habits we may have in our squat. If you love using oly shoes, weight belts, and knee sleeves we encourage you to slowly strip yourself of these items.

The first week of this cycle is a way for you to get used to squatting regularly and for your body to have enough attempts each week to work itself through some of those bad habits.

As we work our way through these 6 weeks of squatting really focus on slowly getting yourself away from those lifting shoes, belts, and wraps. 

Alejandra.