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WOD (Workout of the Day)

CrossFit


Gauntlet CrossFit – CrossFit

Warm-up

Deadlift Warm-Up 2 (No Measure)

2 Rounds of:

50 Double Unders

10 Leg Crossovers

10 Scorpions

-then-

30 Seconds Pigeon Pose each leg

5 Vinyasa Flows (Plank to Downward Dog)

Starter

Deadlift

4 sets of:

6 Deadlift @ 65%+

(open hands at the bottom of the deadlift, then close them and lift again)

Max Reps Handstand Push-Ups

(if you cannot get 8 reps or more, accumulate until you get 8 reps minimum per set)

Handstand Push-ups

Finisher

Metcon (AMRAP – Reps)

3 sets for max reps of:

45 seconds of Kettlebell Swings (53/35 lbs)

15 seconds Rest

45 seconds of Burpees

15 seconds Rest

45 seconds of Push Press (95/65 lbs)

15 seconds or Rest


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F,Sa)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  

 

 

   
   
   

Barbell Club

4:30PM (Th)

Yoga

9:00AM (Th)

 

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