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WOD (Workout of the Day)

CrossFit

Announcements

**REMINDER** The last day of class will be Wednesday, October 24th. Please be sure to pick up all of your personal gym gear prior to that date. Thank you much!

Gauntlet CrossFit – CrossFit

Warm-up

5 min foam roll

5 wall squats

10 air squats

5 ski divers

10 scorpions

5 push ups to down dog, sway back and forth btw. down dog and high plank

empty BB warm up:

5 dip shrugs

5 dip shrug high pulls

5 muscle cleans

5 front squats

5 squat cleans

Starter

Back Squat

Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat, and then…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 2-3 reps @ 30X1

Back Squat

Take 10-15 minutes to build to 85% or more of your 1-RM Back Squat, and then…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 2-3 reps @ 30X1

Finisher

Metcon (AMRAP – Reps)

Against a 2-minute running clock, perform the following:

15/10 Cal Bike OR 250m Row OR 200m Run

Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

***Score is total number of squat cleans


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Class Schedule

CrossFit

6:00AM (M,T,W,F)  
7:00AM (2.5 Hours OPEN GYM)(M,T,W,F)  
8:30AM (Sa)  
9:30AM (M,T,W,F)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  
6:30PM (1 Hour OPEN GYM) (M,T,W)  

 

   
   
   

 

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