STCF

Wednesday, August 23, 2017

handstand

CrossFit Classes:

15 min Squat Clean EMOM
1st 5 min perform 1 squat clean every min @ 70% of 1 RM
2nd 5 min perform 1 squat clean every min @ 75% of 1 RM
3rd 5 min perform 1 squat clean every min @ 80% of 1 RM

then:

10 min AMRAP
5 handstand push-ups
10 goblet squats (53/35)
15 russian kettlebell swings (53/35)

Wednesday’s Conditioning Class:

10 rounds of: 
10 cal bike
10 lunges
10 push-ups
10 wallballs
10 kbs

Tuesday’s WODboard:

IMG_1460

Mobility Tuesday, August 22, 2017

c8ffef1ee65cfa31baab168948b2a777--crossfit-quotes-crossfit-humor

Reminder:  We will be closing the gym this Friday for maintenance and repairs.  Sorry for any inconvenience this may cause.  Monica’s 5am Boot Camp will still take place.  

CrossFit Classes:

The WOD:

4 rounds for time of:
50-meter weighted lunges
350-meter farmers carry

Go as heavy as possible using dumbbells or kettle bells.

Monday’s WODboard:

??

7 min AMRAP and Front Squats

7 min AMRAP

4 bar muscle-ups
16 jumping lunges

If you can’t perform bar muscle-ups perform 8 chest to bar pull-ups. If you don’t have chest to bar pull-ups perform 12 pull-ups.

then

Front Squats 3-3-3-3-3

Saturday, August 19, 2017

burpees-run

Just kidding… running with rope climbs and ring dips…what could be better than that?  Ok, maybe Burpees?!

CrossFit Classes:

The WOD:

5 rounds for time:
300 meter run
2 rope climbs
10 ring dips

Friday’s WODboard:??

Friday, August 18, 2017

Fridays

We will be closed NEXT FRIDAY, AUGUST 25 for maintenance work.  All classes except the 5AM Boot Camp will be canceled that day.  We are sorry for any inconvenience this may cause… Thank you for your understanding.

danny

CrossFit Classes:

Hero WOD:  

“Danny”: 20 min AMRAP
30 box jumps (24/20)
20 push press (115/85)
30 pull-ups

Friday’s Conditioning Class:

5 rounds:
     400 m run
     20 walking lunges
     20 box step ups
     10 hollow rocks
     10 supermans
Thursday’s WODboard:
 FullSizeRender-1
1 2 3 432