Schedule: 5:30am, 12:00pm, 4:30pm, 5:30pm, 7:00pm WOD I) Running technique/mechanics/drills II) 30 min amrap (from CF Linchpin) 800m run 15 burpee box jumps (24,20)

Schedule: 5am row, 5:30am CF, 12:00pm CF, 4:30pm Barre, 5:30pm CF, 7:00pm CF WOD I) Front Squat (15 min cap) Find a 7 rep max front squat II) For Time: 13 min cap (if you have ttb singles, give it an Rx’d go and see how far you get in 13:00, view it as an…

Schedule 5:30am-carina 12pm-KC 4:30pm-Dan 5:30pm-Dan 7:00pm-Dixy I) coach prescribed core stability II) For time: 21 power cleans (155,105) 400m run 15 power cleans (155,105) 400m run 9 power cleans (155,105 400m run

y Schedule: 5am Conditioning-KC 5:30am CrossFit-KC 12:00pm CrossFit-Dan 4:30pm Barre-Dallas 5:30pm CrossFit-Dan 7:00pm CrossFit-Dixy Workout of the Day ****some loved lifting on Tuesday’s, some hated it, and some didn’t care…but hopefully everyone who made it at least 80% of the time improved their Weightlifting mechanics and can demonstrate that improvement today! I) Snatch: 15 minutes…

Schedule: 5am row and 5:30am Cf-KC 12:00pm-Dan 4:30 barre-Dallas 5:30cf-Dan 7:00pm cf-Franco I) spend 15 minutes working on your overhead position. Movements can be but are not limited to: banded overhead presses, strict presses, dumbbell presses with hold, walking with load locked out overhead. II) 10 min AMRAP: push push push 10 burpees 10 push-ups…

I) Strength: DEADLIFT 1) Accessory and warmup 3 rounds done as a circuit ***loads are recommended, may scale up or down as needed 1:00 wall sit  5 stiff legged deadlifts (155,105)***stand on a 45# plate if possible to add a deficit 3 sumo deadlifts (155,105) 2) Working sets ***no touch and go, each rep is…

I) Deadlift Program Warmup and accessory: 3×5 weighted goodmornings 3×4 per leg single leg kb Romanian deadlifts deadlift warmup sets (2-3) Deadlifts: take note, these are NOT touch and go Reps. Each rep should be pulled from a dead stop, try to keep hands on the bar and take no longer than 3-4 seconds to…

Active Recovery I) mobility and ROM work II) endurance: for time or at comfortable pace 1,000m row 100 sit-ups 100 du’s/200 singles 1 mile run

What is Sirius? Other than being a satellite radio station it’s a star colloquially known as the “Dog Star.” When Kasey and I first merged our training styles into a plan for a business we planned to be known as CrossFit PASS, PASS being an acronym for power, agility, strength, and speed. Fortunately, the name…

-Saturday’s class is going to be fun, it’s a tough mainsite WOD! Hit today’s with the appropriate level of intensity for you. Friday= 15 minute AMRAP 10 KB swings (53,35) 10 box jumps (24,20) 10 hand release push-ups ***scale up with ring dips if so inclined