Workout of the Day | 3/30/15 – 4/5/15
Welcome to the first week of our new programming style! Here you can see all of your days of training ahead of time. Please note that we are closed this Sunday because of Easter. A few notes about how to navigate your training:
1) If you have a 3-Day membership your WODs are programmed on Monday- Day 1/Wednesday- Day 2/Friday- Day 3. If you regularly train on those days it’s pretty straightforward. But say you train M/W/Th. In that case you will complete Friday’s training on Thursday. You may train any days you prefer, but all 3 days should be completed within the week.
2) If you have an Unlimited Membership, there are 5 WODs programmed for you. WODs are programmed like so: Train Monday/Tuesday/Wednesday, Rest Thursday, Train Friday/Saturday, Rest Sunday. If this is not your typical schedule, that okay, but keep in mind and ideal work/rest schedule would be 2-3 days ON/1 day off. We encourage no more than 3 days in a row before a rest/recovery day.
3) We would recommend looking at your weekly schedule to plan the days you come to the gym. You can even write your workouts on your WOD Notebook ahead of time.
4) If you have any questions, please don’t hesitate to ask :-)
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Monday: Day One
Warm Up
Batwings
5 x 15sec
*Use the same weight as last Monday
A. Push Press
3 x 8
Build Off Last Monday
B. 4 Sets 
Upper Body Pull. Pick one of the following depending on where you are at:
Strict Pull Up x AMRAP
Negative Pull Up x 5
Ring Row x 12
*Add tempo to Ring Row + Negative of 3 seconds
**Rest 1-2 Minutes Between
C.AMRAP 15
Row 20/15 Cal
Plank Hold 30 sec
DB/KB Front Squat x 10
Jill

Jill

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Tuesday:
A. Midline as Group
Inchworms
Up Downs
Side Bridge + Knee Up
B. Skill Work
Hand Stand
Pull Ups
*Practice session towards getting comfortable pulling and pushing
C. EMOM 20
Even: 3-5 HSPU
Odd: 3-5 Pull Up
*Adjust movements accordingly.
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Wednesday: Day Two
A. Barbell Complex
Hang Power Clean x 5
Add 5-10lbs from Last Week
B. Upper Body Pull
Barbell Row
3 x 10
*3 second descent on each rep
**Hip Hinge first
C. 5 Sets Each AFAP
15 KBS (53/35)
10/5 Calorie Assault Bike
 5 Burpees
Rest 2 Minutes between
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Thursday
Rest Day – Come in for Z1 + mobility
OR
Wednesday/Friday Training
Buddy Mobility

Buddy Mobility

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Friday: Day Three
A. Back Squat 
3 x 8
*Use more weight than last week
B. Good Morning, Band or Bar
3 x 15-20
C.  AMRAP 15
10 Burpees
10/7 Cal Row
10 Wall Balls
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Saturday
A. Lift/Skill
1 Power Clean
1 Front Squat
1 Hang Power Clean
1 Front Squat
1 Shoulder To Over Head
*Build to a Heavy Set
B. For Time
20 Box Jumps
20 Power Cleans
20 Lateral Bar Burpees
20 Shoulder to Overhead
20 Box Jumps
Weight: 135/95
Box Height: 24/20
Time Cap: 15 Minutes
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Sunday
Closed due to da eastah bunny. Have fun kiddos.
rabbitlifting-weights
Workout of the Day | Sunday 3/29/15
Assault bike battle Chris and Richie

Assault bike battle Chris and Richie

A. Snatch
Go for a heavy Single
*Form before weight!
**Power or Full
B. Overhead Squat
4 x 6
*Build to A Heavy, smooth set!
C. EMOM 12
Even: Front Squat x 5
Odd: TTB x 5-10
*Front Squat comes from the floor. Stick with a weight that allows perfect movement the entire time!
**TTB smooth and unbroken through out!

At The Fort CrossFit our mission is to foster and grow a community of fit, healthy and confident people
while helping them reach their goals in fitness and in life.

Hard Work | Personal Responsibility | Journey

Workout of the Day | Saturday 3/28/15
Eileen!

Eileen!

A. Hang Power Clean 3×9
*Build to a heavy set of 9 in 3 sets

B. Partner WOD

5 Rounds Each For Time. Each round begins with 20 KBS Buy-in.
Burpees x 10
Box Jumps x 10
Wall balls x 10

*One person works at a time.
*Must tag in.
*20 KBS buy-in each round (53/35)
* 26 minute time cap

At The Fort CrossFit our mission is to foster and grow a community of fit, healthy and confident people
while helping them reach their goals in fitness and in life.

Hard Work | Personal Responsibility | Journey