Schedule and programming will be revised this week to accommodate "Murph" and Memorial Day. I also have jury duty, so this is subject to change. Please make sure you are signed up through Vagaro!!! Normal schedule will resume on Tuesday, May 28th
I will be coaching the 6am and 7am classes. Mike will be coaching 8am, 9am, and 12pm
Monday, May 20th- Hinge/Single Leg
A. Deadlift
5x5
*compare to 5/1/24- slightly heavier this week
B. 3x:
2 min AMRAP
250/200m row sprint
max reps double unders in remaining time
2 min rest between rounds
Tuesday, May 21st
6am-12pm: Open Gym
12pm: PUMP
*today will be more stability based as we are doing a ton of upper body tomorrow
A1. Farmer/waiter static hold
3x30 sec/side
A2. Seated lateral raise
3x12
A3. Seated rear delt flies
3x12
B. 10 min AMRAP
Turkish get-ups, alternating arms
C1. Weighted forearm plank
3x30 sec
C2. Single leg V-ups
3x20 (10/side)
C3. Hollow rocks
3x15
Wednesday, May 22nd- "Murph"
This is a workout performed in the CrossFit community every Memorial Day. It is a huge amount of volume, but I will have reasonable scaling options for everyone!
For Time:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
*partition pull-ups, push-ups, and squats as desired
Thursday, May 23rd
REDUCED SCHEDULE TODAY!!!!
6am-9am: Open Gym
Friday, May 24th- Back Squat
REVISED SCHEDULE WITH COACH LUCY
Class times will be 7am, 8am, and 12pm
A. Back Squat
10 min EMOM:
2 reps
*start at 80%, increase as you are able
B. 4x:
4 min work, 1 min rest
20 American kb swings
20 NP burpees
20 tuck-ups
AMRAP wall balls in remaining time
Saturday, May 25th- Endurance
REVISED SCHEDULE WITH COACH LUCY
There will only be a 10am class today
A. 7 min AMRAP:
14 plate G2O
14 plate overhead sit-ups
B. 7 min AMRAP:
14 goblet kb step-ups (7/leg)
14 Russian kb swings
C. 7 min AMRAP:
14 dual db push press
14 suitcase reverse lunges
D. 7 min AMRAP:
7 cal bike/11 cal ski
7 chin-ups
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