Monday, June 30, 2014

"We are in the 4th week of our 12 week strength cycle.  The strength portions of the workouts are purposefully designed to allow for a LOT more rest between sets compared to CrossFit WODs.  Generally, we have 12 to 15 minutes to complete no more than 5 working sets of an exercise.  Remember, all 5 sets don't have to be at the recommended %, so work your way up in weight as your sets progress.  Rest anywhere from 1 1/2 to 3 minutes between sets, and concentrate on strict form during each rep of each set.  Injury prevention is our #1 priority. " - Coach George
Front squat 5x3 (60%)
EMOM 8 min
10 grasshoppers
5 jumping squats
5 min EMOM
135/95 Power clean + front rack lunge R/L x3
rest 1 min
5 min AMRAP
5 pull ups
10 box jumps 24/20
Cool down
Calf stretch 2 min each leg
Hamstring stretch 2 min (hands on box)
Yoga is coming! See details HERE!


  1. Happy Monday! Hard to believe today is that last day of June. Wow....where does the time go???

    I hope everyone has a great week and looking forward to the 4th of July!! :-)

  2. Great start to the week this morning---5:00 am class definitely the coolest time of the day!! Have a great Monday!!

  3. Who's excited about yoga??? <----This girl - hopefully it is not HOT yoga though. Because then I wont be excited about yoga anymore.

    1. Room temp yoga, so depends on the weather!

  4. LOVED the wod today! :-) And I am interested in the Yoga, but not sure I can actually DO the yoga. lol might need to ask more questions!