Schedule: 5:30am-Dixy 12:00on-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dan Workout of the Day, Heavy Day: I) The Priorty for Class is, Front Squat: 2-4 warmup sets (build in load, keep all warmup sets to 7 or less reps 5-3-3-3-1-1-1 II) Advanced and intermediate athletes: attempt 3-5 sets of heavy 1 rep squat cleans after part 1. ***Beginners…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm S&C-Patrick 5:30pm-Dan 7:00pm-Dixy Workout of the Day, Spend time working on heavy sdlhp. If time allots, athletes may practice hand stand push-ups. And advanced athletes should consider scaling up with strict or Kipping hspu 10 rounds for time: 5 sumo deadlift high-pulls (115,80) 5 box jumps (24,20) 5 hand release…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Carina 5:30pm-Carina 7:00pm-Patrick Workout of the Day (25 min) Three 5 minute rounds for max reps at each station. (5:00 REST between rounds) One 5 minute round= 0:00-2:00: 400m run + amrap double unders in remaining time (scale with penguin double taps) 2:00-3:00: hang squat clean (75,55) 3:00-4:00: pull-ups 4:00-5:00: shoulder to…

  Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Monster Mash, on a 40:00 clock ***REST 5:00 (or longer if needed) after each part. Mashes are A LOT of work, it’s ok to do just part 1 or 2 parts. Enjoy. 1) 1 round 50 sit-ups 40 push-ups 30 alternating db Snatch (50,35) 20 db strict press 10rt/10lt (50,35)…

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Strength and Conditioning-Patrick 5:30pm Coach led Open GYM-Franco 7:00pm Sirius Burn-Dallas CrossFit Workout of the Day, ***Coaches will determine which part to assign 1st. I) “Anderson Test” In a 5 minute window: Row 750 meters max effort lateral jumps over the rower ***Score=total lateral jumps II) Strength: Back Squat 3-5 warmup…

  Schedule: 5:30am-Dixy 12:00pm-KC 4:30pm-Carina 5:30pm-Dan 7:00pm-Franco Workout of the Day, ***Push-Jerk review, points of performance, and practice. During the workout, a push-press may be used by newer athletes who struggle to cycle push-jerks efficiently. 4 Rounds For Time 400m run 15 push-jerks (135,95) 50 double unders/100 singles Intention (Cap will be determined by the…

  Schedule: 5:30am-KC 12:00pm-Dan 4:30pm Strength and Conditioning-Patrick 5:30pm-Carina 7:00pm-Dixy Workout of the Day, I) Rope Climb Skill Work: Coaches will teach and review the “clamp” technique. Athletes should get into one of three groups based on rope climb skill level: Advanced, intermediate, and beginner. In “conga line” fashion, athletes will do 1 rep of…

Schedule: 5:30am-Dan 12:00pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Patrick Workout of the Day, For Time: 50 alternating pistol squats 40 wallballs (20,14 to 10’,9’) 30 box jump overs (24,20) 20 front squats (135,95) 10 power snatches (135,95) Intention: this Chipper workout combines gymnastics and weightlifting movements. The workout will heavily tax the lower body. While the first movement…

Schedule: 5:30am-Dixy 12:00pm-Dan 5:30pm-Dixy Congratulations to Sirius power couple Carina and Duncan as they officially tie the knot this weekend!!! In their honor we’ll attack the: “Wedding Week Marriage Monster Mash” On a clock set to 40:00, proceed through each of the 3 workouts and record your total running time (including the two 5 minute…

Schedule: 5:30am-KC 12:00pm-Dan 4:30pm-S&C, Patrick 5:30pm-Coach led open gym, Franco 7:00pm-Sirius Burn, Dallas CrossFit Workout of the Day, Complete 3 rounds within 3:00 minutes for as long as possible. Score=total rounds and reps completed 3 rounds of: 10 hang power snatch (65,45) 3 bar muscle-ups/sub 7 c2b pull-ups rest in any remaining time until next…