Friday, 11.17.2017

Warm up & Mobility Strength: Dips 3x5 Dumbbell Bench Press 3x8 Metcon: 2 Rounds For Time 800m Run 12 Push-ups 15 Sit-ups     *12 minute timecap Box Brief **SAVE THE DATES** NOVA Strength Class-Nov 6- Dev 6  Toys…

Thursday, 11.16.2017

Warm up & Mobility Strength: Front Squat Take 10 minutes to find a 2 rep max Metcon: Crossfit Open workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:  25 toes-to-bars  50 double-unders  15…

Wednesday, 11.15.2017

Warm up & Mobility Strength: Power Snatch Take 15 minutes to find a heavy triple      *less than 6 months cf experience, work from hang position Metcon: 21-15-9 Power Snatch 95/65 Push Press 95/65 Burpees     *15…

Tuesday, 11.14.2017

Warm up & Mobility Strength: Bent Over Barbell Row 3x6     *AHAP Metcon: 2 Rounds For Time 200m Sprint 12 Box Jumps 24”/20” 200m Sprint 18 Russian KB Swings 53/35     *10 minute timecap Box Brief **SAVE…

Monday, 11.13.2017

Warm up & Mobility Strength: High Bar Back Squat 3x5    *70-85% of 1 rep max Metcon: 8 minute AMRAP 10 Wallballs 20/14 20 Double Unders/60 Single Unders 10 Ring Dips *Intended Stimulus:     -Strength: Steady or slightly…