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WOD (Workout of the Day)

CrossFit

Announcements

NEW CLASS ALERT! Starting Tuesday October 24th we will be testing out a Kettlebell Club class for a month. Coach Tony will be hosting an all kettlebell class on Tuesday nights at 6:30pm. Come in and get your kettlebell on!

Gauntlet CrossFit – CrossFit

Warm-up

Toasty Top Warm Up (No Measure)

Run 400m/ Row 500m/ Bike 25 Cal

20 kip swings

10 broad jump burpees

20 push-ups

PVC pipe pass throughs

Starter

Push Press (15-20 minutes to find 1RM)

Finisher

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

400m Run/500m Row/25 cal Bike

20 Push Presses (115/75 lbs)

15 Toes to Bar

Core Bonus

Core 27 (No Measure)

21 – 15 – 9 – 15 – 21

Toes 2 Bar

Slam Ball Toe Touches


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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)  

 

Kettlebell Club

6:30PM (Tue) 

   
   
   

 

Barbell Club

5:00PM (Th)

Yoga

9:00AM (Th)

 

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