Tuesday Schedule 5:00am Row-KC 5:30am-KC 12:00pm-KC 5:30pm-Dan 7:00pm-Dan Front Squat: Accessory Work and Testing I) 3 rounds done as a circuit 1 min wallsit 36′ dumbbell or kettlebell front rack duck walk 5/5 per leg: weighted (75,55) elevated front foot back step lunges ***elevate front foot on 1-2 rubber plates to add rom and complete…

Monday Schedule 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Franco -This week we will be starting another new strength cycle focusing on the Front Squat. Since the conclusion of the open we’ve worked on strict press, back squat, and the Deadlift. Once we’ve concluded the front squat we will transition into focusing on the 2 main Olympic lifts:…

Friday Schedule 5:30am-Dan 12:00-Dan 5:30pm (80s jazzercise theme)-Jon MINI MASH For Total Time (including rest) I) 3 rounds 300m run (Arapaho and back) 18 alternating dumbbell snatches (50,35) 15 dumbbell squats (50,35)*dumbbell must be held above the hips but that is the only specification on where to hold it REST 5 minutes II) 1 Round…

I) Active Recovery Mobility and Flexibility: Coach Prescribed II) For Total Reps 1 min sdlhp 1 min box jumps 2 min sdlhp 2 min box jumps 3 min sdlhp 3 min box jumps Fitness: (95,65) & (24″,20″) SCT: (115,80) & (30″,24″)

Wednesday Schedule 5:30am-Carina 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Franco 20 minute AMRAP (get as far as you can, if you finish…start over) 200 double unders 100 air squats 80 kb swings (53,35) 60 wallballs (20,14 to 10′,9′) 40 toes to bar 20 hspu/scale with dumbbell push press or pike push-ups 10 bar muscle-ups/scale with burpee pull-ups

Coaching Schedule 5am Row-KC 5:30am-KC 12:00pm-Dan 5:30pm-Dan 7:00pm-Dan I) Find a true 1rm deadlift: long posterior warmup with instruction on how to approach building to a 1rm Deadlift. II) Rope climb technique and practice clamping climbing accessory work

Monday Schedule 5:30am-Eric 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Franco I) Push-jerk review 10-15 min practice and building in load (3-3-3-3-3) II) 7 rounds for time Fitness: 7 push-jerks (135,95) 7 pull-ups 7 burpees SCT: 7 push-jerks (155,105) 7 chest to bar pull-ups 7 burpees

Happy Wedding Weekend to Ross & Chelsea and to Lindsey and her Fiancé! Both couples are tying the knot this weekend. It was exactly a year ago that most of our coaching team was in California for my wedding…time flies, embrace and enjoy the ride as much as you can. The same goes for today’s…

Thursday Schedule 5am row-KC 5:30am-KC 12:00pm-Dan 5:30pm-Franco 7:00pm-Eric I) Active Recovery: coach prescribed stretching and mobility II) For Time or as lower intensity recovery Buy in: 1,000m row 4 rounds 8 front squats (135,95) 12 alternating dumbbell snatch (50,35) 24 sit-ups

Wednesday Schedule: 5:30am-Carina 12:00pm-Kasey 4:30pm-Dan 5:30pm-Dan 7:00pm-Eric Today’s Workout is a variation of a classic CrossFit Benchmark known as the “Filthy 50.” There a few movement changes reflecting current trends in CrossFit and realistic use of equipment. This can be a tough workout to run but we will forge ahead anyway. To make things easier,…