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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

foam roll 3 min

2 rounds:

10 bar hanging torso twists

5 scap pulls

10 scorpions

5 russian baby makers

10 hollow rocks

5 air squats

empty barbell:

5 dip shrugs

5 dip shrug high pulls

5 romanian deadlifts

5 muscle cleans

5 front squats

5 power cleans

5 strict presses

Starter

Finisher

Power Clean

Take 15-20 minutes and build to today’s 1-RM Power Clean

Metcon (Time)

For time:

30 Cal Bike/row (OR 500m run)

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (32/24 kg)

30 DB/KB Push Press (55/35 lb DBs)

30 Pull-Ups

Metcon (Time)

For time:

30 Cal Bike/row (OR 500m run)

30 Burpees

30 Wall Ball Shots (20/14 lbs)

30 Kettlebell Swings (32/24 kg)

30 DB/KB Push Press (55/35 lb DBs)

30 Pull-Ups


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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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