Morning Class Schedule Shift: 6:00 am, 8:30* am, 9:30 am
Evening Class Schedule Shift: 4:30 pm, 6:30*pm,7:30 pm
Starting on 1/21/2019, 6:30 pm class on Mondays will be allocated for people doing competitor’s or individual programming.
Starting on 1/24/2019, 7:30 pm class on Thursdays will be allocated for Barbell Club.
This Thursday, 1/10/2019 at 7:30 pm, we will have a competitor’s meeting. Anyone interested in doing competitor’s programming should be there for orientation, details about the program, and Q&A.
CrossFit FTM – CrossFit
Front Squat Warm Up (No Measure)
Run, Row, or Ski 400 m, bike 1/2 mile
Banded Hip Flexion Gapping
Banded Front Rack – 1 min
10 Front Squats Empty Barbel
1 x 3 Front squats at 55% of Max
Add some weight, 1×3
Go to working weight
Front Squat (3×3 @ 85% of 1rm )
Front Squat (1×10 @60% of 1rm)
Metcon (AMRAP – Reps)
15 Min AMRAP
ME Ring MU
*Every drop run 400m
*Score= Total Ring MU
Banded Pull Ups
Jumping Pull Ups
Metcon (No Measure)
20m moderate intensity conditioning
Jump on the Air bike, rower, go for
a run or even a swim if you’re able
to. Just move for 20min
Feel free to do 10min of one excercise and 10min of another.