Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

At 0:00: complete 8 min altnerating EMOM of

• 8 Bar Muscle-ups

• 8 one-arm KB hang snatch, 70#/53# (switch arms at 4 reps)

From 8:00-16:00:

• Warm up hang squat cleans

From 16:00-24:00 complete 8 min EMOM of

• 2 Hang squat cleans

From 24:00-32:00 complete 8 min altnerating EMOM of:

• 30 sec Hollow hold

• 10 Table rockers

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E3O3x3 complete:

• 8 Deadlift, + 5 tall box jumps (you pick the height to be challenging)

• Deadlift: building 70%-75%-80%

Conditioning

Complete 2 rounds for time of:

• 40 Wall balls, 20#/14#

• 800m Run

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

In 10:00:

• Complete 30 Strict Pullups in as few sets as possible (Rx+ 10 strict Muscle-ups)

• Accrue 2:00 in headstand with tripod in as few sets as possible

• Alternate movements as desired.

Conditioning

• 4x 4:00 bike efforts for calories

• Rest 4:00 between efforts.

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• 5x5 Front squat at 70% of last week's heavy triple

• Complete reps with tempo 13x1

Conditioning

10 Min Alternating EMOM of

• 15/12 cal row

• 15 Burpees to 6" target

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Push jerk, 5x5 building

• 2 small sets of T2B for quality after each push jerk set; focus is on straight legs

Conditioning

Four 2:00 rounds of:

• 200m Run

• 8 Double DB Thrusters, 50#/35#

• ME Double unders in remaining time

Rest 1:00 between rounds.  Goal is consistency.

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

• 5x400m Run with Medball, 20#/14#

• 2:00 Rest between; ball must be carried in front of torso

Strength

Complete 5 rounds of, NOT FOR TIME, of:

• 5 Bench press across, ~80% (all rounds should be unbroken)

• 10 Pistols, alternating legs; weighted if you can

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete:

• 60 Deadlifts, 275#/185#

• 40 Power cleans, 185#/125#

• 40 Back squats, 185#/125#

• 60 Back rack lunges, 135#/95#

Gymnastic Strength

For 15:00, complete rounds FOR QUALITY of

• 30 Sec HS holds

• 30 Sec L-sit

• 30 Sec Headstand hold in tripod

Rest as needed, and break up the holds as needed.

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

• At 0:00, complete 8 min EMOM of 5 Strict Pullups + 5 Ring Pushups (complete both movements each minute)

• At 10:00 complete 1 Mile Run

• At 20:00, complete 8 min EMOM of 6 KB swings, 70#/53# + 30 Double unders (complete both movements each minute)

• At 30:00, complete 2000m Row

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

8 min EMOM of

• 2 Hang squat snatch

Then start with your final snatch weight and complete:

• 5-4-3-2-1 (buidling) of Overhead squat

Conditioning

For total time, complete

• 40 Alternating DB snatches, 50#/35#

• Rest 2:00

• 30 Alternating DB snatches, 50#/35#

• Rest 1:00

• 20 Alternating DB snatches, 50#/35#

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Push press, 5x5 building

• One set of UB C2B pullups for quality after each push press set

Conditioning*

Every 90 seconds for 10 rounds, complete

• 15 seconds ME bike for cal

*Compare to 10/10/17

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Complete 5 rounds for time of:

• 200m Run

• 8 Burpee box jumps, 24"/20"

Strength

• Front squat, build to a heavy triple

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete:

• 100 SDHP, 95#/65#

• 100 Push press, 95#/65#

• 100 Double DB Front rack step ups, 50#/35#

• 100 Double DB Bench press, 50#/35#

• 100 cal bike

One partner working at a time, break up reps as desired.  

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

• 5x400m Run with Medball, 20#/14#

• 2:00 rest between runs; Ball must be carried in front

Strength/Skill

Not for time, complete 5 rounds of:

• 5 Bench press, 80%

• 10 Pistols, alternating legs

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• 10 min EMOM of 2 Deadlift, across ~85%

Conditioning

Every 90 seconds for 7 sets, complete

• 10 Wall balls, 20#/14#

• 7 Power snatch, touch-n-go

Choose a weight you can do all the reps UB and finish <=60 seconds

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Skill

• 5x{2 swings + 3 muscle-ups + 4 ring dips + 5 sec hold in support}

• Rest as needed; priority is quality movement

Conditioning

Every 4:00 for 5 rounds, complete for time:

• 400m Run

• 5 Front squat, 185#/125#

• 15 second chin over hold

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a runninng clock, at 0:00 complete

• 6 Minute Row for meters

At 9:00, complete 6 Min AMRAP of:

• 10 Double KB Clean & jerks, 53#/35#

• 50 Double unders

At 20:00, spend 15 minutes building to a heavy of the following complex:

• 1 Power clean + 1 Squat clean + 1 Thruster + 1 S2OH

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Complete 3 rounds for time of:

• 600m Run

• 45/35 Cal Bike

• 30m OH Walking lunge with plate, 45#/35#

• 15 reps alternating T2B + C2B Pullup

Gymnastics Skill

E2O2x5 complete:

• 30 Headstand hold in tripod

• 10 shoulder extension reps with PVC

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Back squat, 7x1

• Start at 80% and build each set

Conditioning

For total time (10 min cap), complete:

• 30 Bar-facing burpees

• Rest 2:00

• 25 Bar-facing burpees

• Rest 1:00

• 20 Bar-facing burpees

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete (30 min cap):

• 10 wall climbs with 10 sec pause at wall

• 10 Strict T2B

• 20 Synchro Wall balls, 20#/14#

• 40 Synchro DB snatch, alternating arms 50#/35#

• 800m Run (together) with plate, 45#/35#

• 40 Synchro DB snatch, alternating arms 50#/35#

• 20 Synchro Wall balls, 20#/14#

• 10 Strict T2B

• 10 wall climbs with 10 sec pause at wall

Break up gymnastic reps as desired (one partner working at a time). Only one plate goes on the run, switch carrying the plate as desired.

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!

• Out-of-town CrossFitters, sign up for a drop-in here!

• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

10 min Alt EMOM of (compare to 5/11):

• 1 UB Set Strict HSPU

• 1 UB Set Strict C2B Pullup

• You pick reps to be consistent for each movement; Rx+ 1 UB set Strict MU every min

Conditioning

Complete 3 rounds for time of

• 8 Hang squat cleans, 155#/105#

• 400m Run