WORKOUT OF THE DAY

Programming

Each workout is a small respresentation of our ongoing 6-8 week programming cycles.  Each cycle focuses on specific energy systems, movements, skills and lifts.
 
Our approach is varied , yet focused.  Our goal for you is to enjoy your workout and challenge your status quo.

Fitness & Performance Programs

The Fitness Program is a fundamentals focused program.
 
The Performance Program is a fundamentals program with a bigger focus on more technical movements.
 
*MFRT - Multi-Faceted Resistance Training

Training:

A snapshot of the week's workouts

[Sunday:  Open Gym Only - No Group Sessions]

THURSDAY 2/22/18
   
Thursday Night Throwdown and OPEN workout announcement!! 8pm sharp
**Cyrus Manahan vs Matt Dolan**

FITNESS &
PERFORMANCE
Training:
“Delivery”
3 Rds
2 Min Row AMMAP
Rest 30 Sec
90 Sec Wall Sit
Rest 60 Sec
90 Sec Plank on Forearms
Rest 60 Sec

Training Notes:
Row - keep a pace that will allow you to recover in 30 sec over 3 rds
Plank on Forearms - keep hands flat on the ground with elbows directly under shoulders.  Keep body position hollow throughout.
Wall Sit - with upper and lower back connected to the wall, walk your feet out so your ankles are under your knees and toes are dead straight.  Keep hips just above 90 degrees. You should not be able to see you toes.
MONDAY 2/19/18​​​​​​

FITNESS & PERFORMANCE
MFRT:
9 Min/EMOM
Min 1:
5 Back Squats @ 80%
Min 2:
30 Sec Left Plank Reach Throughs
Min 3:
30 Sec Right Plank Reach Throughs

FITNESS
Training:
“Remote Viewing”
12 Min/AMRAP
4 CNJ 115/75
6 Jumping C2B Pull Ups
14 Wall Balls 14/10 - 10’
84 Singles

PERFORMANCE
Training:
“Remote Viewing”
12 Min/AMRAP
2 CNJ 185/125
2 Muscle Ups
14 Wall Balls 20/14 - 10’
28 Double Unders

Training Notes:
Side Plank Reach Throughs - with your elbow directly under shoulder and opposite arm reaching for the sky, reach under your body as far as your balance will allow touching the floor at your endpoint.  Stay structurally sound and keep a steady pace.
Muscle Up - modify with 4 C2B or COB Pull Ups
CNJ- Choose a load/modification that would challenge you to go  Unbroken.
TUESDAY 2/20/18​​
​   
FITNESS
“Blaspheme”
3 Rds/E4MO4M
Part 1:
400m Row
10 Burpees over the Rower
Part 2:
2 Rds of:
15 KB Swings 53/35
15 Push Ups

PERFORMANCE
Training:
“Blaspheme”
3 Rds/E4MO4M
Part 1:
400m Row
10 Burpees over the Rower
Part 2:
2 Rds of:
15 KB Swings 70/53
15 Push Ups

Training Notes:
Part 1 - Complete 400m Row and 10 Burpees and rest the remainder of the 4 minutes
Part 2 - Complete 2 Rds of 15 KB Swings and 15 Push Ups and rest the remainder of the 4 minutes
Keep output under 2:30 for appropriate rest and sustained output
   
WEDNESDAY 2/21/18
​​     
FITNESS &
PERFORMANCE
8 Min/E2MO2M
Part 1:
8-10/Arm Single Arm DB/KB Floor Presses
Part 2:
20 Deadbugs using the Wall

FITNESS
Training:
“Debt”
10 Min/AMRAP
6 DB Hang Clean and Jerks 35/25
6 No Push Up Burpee BJ Over 24”
2 - 40ft Shuttle Sprints

PERFORMANCE
Training:
“Debt”
10 Min/AMRAP
6 DB Hang Clean and Jerks 50/35
6 No Push Up Burpee BJ Over 24”
2 - 40ft Shuttle Sprints

Training Notes:
Deadbugs using the Wall - Lie on your back and press your hands into the wall with a bent arm position.  Hollow out your back and alternate each leg to extension.  Each extension counts as 1
40 fit shuttle sprint - sprint 40 ft touch the ground and then 40ft back - this counts as 1
FRIDAY 2/23/18
      
FITNESS & PERFORMANCE
Athletes not competing in the OPEN
Training:
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Athletes competing in the CrossFit Games OPEN
OPEN Competitors - Scaled
Training:
“CrossFit Games OPEN WOD 18.1”
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OPEN Competitors - Rxd
Training:
“CrossFit Games OPEN WOD 18.1”
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Training Notes:
Give it your best effort!!
SATURDAY 2/24/18​

FITNESS
Training:
“Ten-sile Strength”
Teams of 2
10 Min/AMRAP
5 G2S 50/30
5 Burpees

Rest 3 Min

10 Min/AMRAP
100m Row
5 No Push Up Burpee Box Jump Overs 20”

PERFORMANCE
Training:
“Ten-sile Strength”
Teams of 2
10 Min/AMRAP
2 Squat Clean Thrusters 135/95
5 Burpees

Rest 3 Min

10 Min/AMRAP
100m Row
5 No Push Up Burpee Box Jump Overs 24”

Training Notes:
Alternate rounds with partner. Choose a teammate that has the same work capacity and strength. 
Teammate 1 and 2 must complete the same amount of work for each part.