Your Week of Workouts 011623

Below is your Week of Workouts.

If you’d like to jump in and try a few out yourself, grab your FREE Week of Classes through the form below

If you are not familiar with CrossFit, weightlifting, or group classes in general, I would love the chance to sit down and chat about whether it’s a good fit for you. Grab a time slot to chat here.

And if you have your own goals that you are ready to pursue, our personal training and hybrid program (personal training & group class) might be a great fit. Click here for more information.

YOUR WEEK OF WORKOUTS

Monday 011623

WU: 3x

Gate Run

3x 

1 MB Clean

+ 3 Wall Balls 

And then, 

12 Ring Rows 

Lunge Stretch Down

The Fun: For Time

3-6-9-12-15

Hang Power Clean (155/105)

C2B Pull Ups

Tuesday 011723

WU: 

1/2 & 1/2

16/10 Cal Bike (1/2 Jog + 1/2 Sprint)

12 Kb Swings (Eye Level 1st, OH 2nd)

20 Lemon Squeezers 

8/6 Chin Ups 

Stamina: For Time

.5 Mile Bike 

The Fun: 5 RFT

18 OH Kb Swings (53#/35#)

54 Hollow Flutter Kicks

9 Target Burpees 

Wednesday 011823

WU: 3x

Gate Run

20 Shoulder Taps

6 Lateral Step Ups p Leg

10 Push Ups

6 Box Jumps

Front Squat E2:30 x6

10EB-7LW-3/2LW-5MW

Start the first of six sets

3/2-3/2-3/2-5-5

The Fun: 10:00 AMRAP

8 Box Jumps (30/24)

16 Jumping Lunges

12/10 HR Push Ups 

Thursday 011923

NO THURSDAY CLASSES

Friday 012023

WU: 

Gate Run

1 Wall Climb

5/3 Strict Pull Ups

15 Air Squats 

Alleyway Run

2 Wall Climb

10/6 Strit Pull Ups

15 Air Squats 

The Fun: 5 RFT

400m Run

21 Push Press (75/55)

15 Air Squats

9 Pull Ups

Saturday 012123

WU: 3x

Gate Run

10 Kb Deadlift

5-3-1 p/ Leg

Stepback Lunges 

6 Burpees 

Open Workout 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

Bar Facing Burpees