(405) 463-XFIT

Shred

STRENGTH:

Tempo Front Squat

5 x 4

3 second decent, 1 second pause, stand

CONDITIONING:

Five Rounds for Reps

1:30 to compete

200M Run

Max Reps DB Shoulder to Overhead (40/25)

:30 Rest

STIMULUS: Run should be a 80% + effort to maximize time for S2OH Reps!

CORE/MOBILITY:

1 Min Half Straddle

50 Russian MedBall Twists

1 Min Upward Dog

In House Comp

Regular classes are canceled today. Come by and check out the fun.

Doors open at 8AM. First heat at 9AM. Final even ends by 2PM.

Roast

No regular classes Saturday! Come out and watch our In House CrossFit Comp! Heats start at 9am.

STRENGTH:

Reverse Lunge

5 x 10

CONDITIONING:

Three Rounds for Time…

400M Run

20 Pull Ups

10 Handstand Push Ups

CORE/MOBILITY:

1 Min Thread the Needle

1 Min Downward Dog

Buffalo

STRENGTH:

Hang Power Snatch

5 x 3

CONDITIONING:

12 Min AMRAP

5 KB Swings (70/53)

3 Burpee Box Jump Overs (24/20)

1 Bar Muscle Up

CORE/MOBILITY:

1 Min Lizard

1 Min Twisted Cross

200 Flutter Kicks

Flicker

Don’t forget to order your 2020 Open shirts TODAY!

STRENGTH:

Sumo Deadlift

4 x 6

CONDITIONING:

Three Rounds for Time

400M Run

50 Ab Mat Sit Ups

CORE/MOBILITY:

1 Min Upward Dog

1 Min Forward Fold

3 x :20 Superman Holds

Whisper

STRENGTH:

Clean and Jerk

5 x 2

CONDITIONING:

For Time…

750M Row

30 DB Thrusters (40/25)

500M Row

20 DB Thrusters (40/25)

250M Row

10 DB Thrusters (40/25)

Stimulus: move through the Thrusters FAST!

CORE/MOBILITY:

1 Min Seated Straddle

1 Min Side Plank x 2

1 Min Child’s Pose with Palms on Back

Memories

STRENGTH:

Tempo Back Squat

5 x 4

3 second decent, 1 second pause, stand

CONDITIONING:

EMOM for 14 Min

Odd: 14 Alt DB Snatch (40/25)

Even: 30 Double Unders

CORE/MOBILITY:

1 Min Downward Dog

1 Min Upward Dog

50 Hollow Rocks

Glen

Olympic Lifting

Overhead Squat

6 x 2

Snatch

5 x 1

CONDITIONING

For Time

30 Clean and Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

Death Race

Game Night tonight at the gym! 7PM! Bring your fav game, drinks and snacks! Family and friends welcome!

STRENGTH:

Power Clean

5-4-3-2-1

CONDITIONING:

Five Rounds for Time

15/10 Calorie Row

10 Burpees

CORE/MOBILITY

50 Single Leg V Ups (25 each side)

2 Min Legs on Wall

1 Min Upward Dog

Amanda

STRENGTH:

EMOM for 12 Min

Odd: 8 Heavy Russian KB Swings

Even: 8 Perfecf Push Ups

CONDITIONING:

For Time…

9-7-5

Muscle Ups (Strict Pull Ups)

Squat Snatch (135/95)

CORE/MOBILITY:

:30 Dolf Stretch

2 Min Side Plank (1 Min each side)

1 Min Scorpion