Wed Apr 15

Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!
Thursday April 17, regular schedule
Friday April 18, Closed
Saturday April 19, only 9am class

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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shoulder mobility

Weightlifting

Deficit Handstand Push-ups (9×3 4in deficit strict 30sec rest)

Metcon

Metcon (Time)

EMON 16min
10 Plyo push ups even
25 double unders odd

Accessory Work

Banded Pull Aparts (4×20)

Mon Apr 14


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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Mobility
Partner banded hamstring
Couch stretch

Weightlifting

Deadlift (15 min to find 1RM)

Metcon

Metcon (AMRAP – Rounds)

12 min
10 supermans
10 strict pull ups
10 OHS 155/105

Accessory Work

Good Mornings (Banded )

Fri Apr 11


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

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Mobility
IT Band Smash
Foam roll hamstrings and glutes

Weightlifting

Back Squat (12×2 @55% 45sec rest)

Metcon

Metcon (AMRAP – Rounds)

8min
4 cleans 185/115
8 bar over burpees
12 Toes to bar

Accessory Work

Banded Reverse leg curls

Wed Apr 9


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
shoulder mobility

Weightlifting

Push Press (9×3 @50% 30 sec rest)

Metcon

Metcon (AMRAP – Rounds)

15 min
4 Muscle Ups
6 HSPU
12 Knees to Elbow

Accessory Work

banded pull downs (1×100)

Tue Apr 8


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Snatch and Clean Progression up power portion of each

Metcon

Metcon (Time)

EMOM 10 min
1 snatch pull + 2 hang power snatch + 1 snatch ballance
moderate weight

Metcon

Metcon (Time)

EMOM 10 min
1 3 sec pause below knee PC + 1 hang PC + 1 hip PC +2 push press
moderate weight

Monday Apr 7


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
partner banded hamstring
partner banded hip

Weightlifting

Front Squat (15 min to find 1RM )

Metcon

Metcon (Time)

3 rounds (15 min cap)
10 SDLHP 135/95
20 pull ups
400m Run

Gymnastics

Sit-ups (4×25 medball abmat sit ups 24/20/14)

Bench mark Saturday


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Fri Apr 4


Announcements

Sat, May 25 @ Aguadilla – Boot Camp 5k Race. Sign up at the box!!!

Main – CrossFit

View Public Whiteboard

Warm-up

Group Warm Up (No Measure)

Follow Coach
Mobility
IT Band Smash
Banded super frog p.341

Weightlifting

Back Squat (12×2 @50% 45sec rest)

Metcon

Metcon (Time)

12-15-9
Banded Deadlift 225/135
Box jumps 30/24

Accessory Work

Kettle Bell Swings (1×100 Russian swings)