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WOD (Workout of the Day)

CrossFit

Gauntlet CrossFit – CrossFit

Warm-up

Front Rack Warm-Up (No Measure)

400m Run/500m Row/25 Cal Bike

20 KB Push Press (each arm)

1 minute Banded Front Rack Stretch

2 minute Squat Hold

Starter

Front Squat

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

Front Squat x 4 reps

*Sets 1-2 – 70-75%

*Sets 3-4 – 75-80%

*Sets 5-6 – 80% or more

Finisher

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (115/75 lbs)

Bar-Facing Burpees Over the Barbell


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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)  
4:30PM (M,T,W,F)  
5:30PM (M,T,W,F)  

 

   
   
   

 

 

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