Friday

NOTE: Due to the CrossFit Games being held in Madison Wisconsin this year and more than half of our trainers attending, the following classes will be canceled next week:
08/03 Thursday
10:30am

08/04 Friday 
Gym Closed

08/05 Saturday
Gym Closed

08/06 Sunday
Gym Closed

Sorry for the inconvenience.

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Strength
Clean and Jerk
2 reps at 60%
2 reps at 65%
2 reps at 70%
5x1 at 75%

WOD
AMRAP 20:
50 Wall Balls 20#/14#
50 Double Unders
40 Box Jumps 24#/20#
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans 145#/100#
20 Jerks 145#/100#
10 Snatches 145#/100#
10 Ring Muscle-Ups

Guadalupe Moran

Thursday

REST DAY!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.

You may also come in and do a nice long ROMWOD

Wednesday

Strength
Power Clean
3x3 @ 70%

Back Squat
3x5 % 75%

WOD
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats 135#/95#

Tuesday

Strength
EMOMx10
Minutes 1-5: 3 Snatches 185#/135#
Minutes 6-10: 5 Clean and Jerks 185#/135#

WOD
AMRAP 5
7 Rounds of "The Chief" 115#/80#
Max Calorie Row Time Remaining

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" 135#/95#
Max Calorie Row Time Remaining

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" 155#/105#
Max Calorie Row Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Nancy Cosio