Snow Schedule Friday, Feb. 5

1pm Class – Cancelled

Teens Class – Cancelled

Evening classes will run as scheduled, 5 & 6pm!

Be safe driving!

handstand-snowman

Deload Week | 2/1/16 – 2/7/16

Monday
A. Kettlebell Swing
4 x 12 Reps
Go heavier than normal
Eye level or overhead is fine

Row Warm Up
1 Min ON at 70, 80, 90%
1 min Z1 at 50, 50, 50%
x 3
THEN
A. 2K Row
For Time

B. Midline
5 Sets :30/:30rest
Weighted Plank Hold

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Tuesday
A. Olympic Weightlifting
Snatch Practice 20 minutes

Clean & Jerk Practice 20 minutes

Keep the reps in the 3-5 range

B. Midline
GHDSU x 15
Back Extension x 15
5 Sets

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Wednesday
1 Minute Assault Bike
1 Minute KBS (53/35)
1 Minute Pull Up
1 Minute Burpees
1 Minute Air Squats
1 Min Rest
x 4 Sets
Score is Total Reps per Round
Go Hard in each minute

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Friday
Partner WOD
Front Rack Lunge In Place (115/75)
Assault Bike Cal
Burpee
10 to 1
Partner A does 10 Lunges, then B does 10 Lunges, A bikes 10 Cal, then B….until 1.

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Saturday
“Nate” 
AMRAP 20
2 Muscle Ups
4 HSPU
8 KBS ( 70 / 53 )

*Please consider a donation for each round you complete during “Nate”. Read more about the One Summit Organization, HERE.
http://onesummit.org/about

Nate One Summit

Cross Fit Flyer

Re-Test Week | 1/25/16 – 1/31/16

Re-Test Week. We’ve been working so hard over the past 7 week and coaches have noticed some great progress. Go hard, focus on good movement and mechanics, and have fun. Also, don’t forget to write your PRs on the Accomplishments Board. Let’s do this!
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Monday 

Strength

A. Deadlift 
Heavy 5
B. Bench Press
Heavy 5
C. Pull Ups
Heavy 5
D. Back Squat 
Heavy 5
*12 minutes with each lift
*Use 3-5 total sets
*Push the limits, but nothing ugly
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Tuesday
A. Barbell Work
Clean & Jerk or Snatch
*15 min to Practice or Build to a Heavy Single
B. Row Interval Work
500m Row
6 Sets
Rest 2 min between
*Try to make each 500m effort faster
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Wednesday
“Fran”
21-15-9
Thruster (95/65)
Pull-Up
OR 
21-15-9
Thruster (95/65)
Burpee
*7 min time cap with both
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Thursday
Recovery and Make-Up day
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Friday
“Tarzan”
5-10-15-10-5
Deadlift (225/155)
KBS (53/35)
Burpee
*12 minute time cap
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Saturday
Death by Wall Ball and Burpee
1 Wall ball and 1 burpee the 1st min
2 WB and Burpees the 2nd minute…
*Continue as long as possible
Coach Dana after some bike sprints.

Coach Dana after some bike sprints.