Wednesday, January 29, 2020

Good evening and good morning!

Hope you are all enjoying a great week and looking forward to a great weekend with us for the SnowDown ThrowDown.

You can add something to the social page if you are looking for a team to get together for the fundraiser this weekend or chat amongst your peers in class to get a team together.

If you have any good books you have read recently send me a message. I just finished a great book about the power of habits in life and in business and am adding it of my list of must reads for 2020!

CrossFit - 6/12/430/530

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

Stars 4 Life - 10am (CF782)

Strength

3 Sets

5 Deadlifts

10 Knee Tucks

15cal Row

Conditioning

10 minute AMRAP

10 Shuttle Runs

10 Burpees

10 MB Slams

782 Kids - 330pm

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Check in every 5 minutes to give the ones that need a break, a break, but allow them to keep moving for the 30 minutes.

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

782 Competitive Class - 630 + 730 (CF782)

Aerobic Capacity Development

‘Hot Air Balloon’

30 minute AMRAP - completed at a steady space

10 Shuttle Runs (50’) (there and back = 50’ and 1 rep)

75 DU’s/150 SU’s

500/425m Row

25 Burpees

Put yourself in that proper headspace and get to work.

This is meant to be steady continuous work. Don’t go through one movement and spark your heart rate, but maintain a consistent rhythm of motion through all four movements.

Olympic Lifting & Gymnastics Conditioning

5 Rounds

25’ Handstand Walk

10 T2B

5 Hang Cleans (135/95)

25’ Handstand Walk

10 GHDs/V-Snaps

5 Push Press (135/95)

After a comp weekend we will back off the big lifts and keep the body moving.

- Team 782