Friday – 010517

Hector is one of our newest members!

We have begun interviews for another 6 week New You Challenge!  If you or someone you know is interested in starting CrossFit but wants a very structured way of getting started, then look no further.  We have a brand new coach this time and he has a lot of experience coaching these challenges!  If interested, please CLICK HERE TO SET UP YOUR INTERVIEW.  As of right now, we will have two classes going on Monday, Wednesday, and Friday at 6 a.m. and 8 p.m.  Please E-mail ANY questions to arilevy10@gmail.com with the subject line eXalted New You.  Hurry up and get on this as spots are limited and Coach Ari already has a ton of interviews scheduled.

Warm-up
3 rds
10 protract/retract pushups
10 RDLs (light weight)
10 pull-up retractions

Workout of the Day
25 min ladder
Power clean (185/133)
Toes to bar
Deadlift
Ring dip

Post your scores to the Whiteboard.

Thursday – 010418

                        “I decided I’m tired of Being Overweight.”

Injury Prevention
10 min smash back
2 min per side smash anterior shoulder
2 min per side handed bully w/ext bias

Workout of the Day
3 min max cals AB
1 min rest
3 min max cals AB (legs only)
*separate scores

Post your scores to the Whiteboard.

Wednesday – 010318

I hope everyone had a great New Year! Here’s to another year of letting us help you get after it and improve!

Strength
Overhead Squat
Find your 5 rep max.
It’s chilly, please warm-up and get nice and mobile today!

Workout of the Day
5 RFT
15 HSPU
15 burpees
50 double unders

*25 minute cap

Post your scores to the Whiteboard.

Tuesday – 010218

Clarissa says “Clothes Before Bros!”

Olympic
Split Jerk
Find your 1 rep max.

Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Post your scores to the Whiteboard.

Friday – 122917

                            Anyone going skiing this winter?

EMOM
12 min EMOM
1st min- AMRAP ring dips
2nd min- practice double unders

*score is total ring dips

Workout of the Day
16 min AMRAP
Front squats (155/113)

*E2MOM:
10 deadlifts
10 burpees
*not on 1st min

Post your scores to the Whiteboard.