CROSSFIT
STRENGTH:
Front Squat
On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%
*Percentages based on 1RM Front Squat
Notes:
The percentages will stay at 80% for each set of 3
The percentages will climb by 3% on each set of 1 (88-94%)
We'll finish out the session with a 12-rep drop set at 68%
Sets begin every 2 minutes (0:00 - 2:00 - 4:00 - 6:00 - 8:00 - 10:00 - 12:00)
These percentages based on your 1RM Front Squat
WOD:
"Task Priority Fight Gone Bad"
For Time:
3 Rounds:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Press (75/55)
20/15 Cal Row
1:00 Minute Rest
20:00 HARD CAP
SWEATFEST
No Class, the next available class is tomorrow at 8:00 am.
SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.
Schedule
Monday - Thursday: 6:30pm
Saturday: 8am
CROSSFIT FOR SPORT
No class, the next available class is Monday at 7:30pm.
CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.
Schedule:
Monday - Thursday
7:30 - 8:30pm
