CROSSFIT
WOD:
In Teams Of 3
800m Row
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Row
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Row
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Row
30 Deadlifts, 30 Front Squats, 30 Push Jerks
1st Round - 95/65
2nd Round - 115/85
3rd Round - 135/95
4th Round - 155/105
SWEATFEST
AMRAP in 5:00
60m Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP in 5:00
30m Single Dumbbell Walking Lunge (35# or lighter)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes
AMRAP in 5:00
60m Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row
CROSSFIT FOR SPORT
No class, 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
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