200529 - FYF!

GET EXCITED!!!
Starting next week the schedule will be as follows:
5:30AM (Monday/Wednesday/Friday ONLY)
6:30AM
7:30AM
8:30AM
then…
3:30PM
4:30PM
5:30PM
6:30PM (Monday through Thursday)

AND….drumroll please… the classes will ALL be CrossFit from now on as well! Strength days will definitely be incorporated though so don’t worry, we will still get GAINZ!

CROSSFIT
(@ 6:30am/7:30am/4:30pm/5:30pm)
Outside! Wear sunscreen, bring a towel, FILLED water bottle, and a good attitude!

Question of the Day - Would you rather live in Alaska or Hawaii?

WARM UP - 
400m Run
10 Plate Squats
10 Plate Ground to Overhead
10 Strict Pull Ups (or Jumping)

MOBILIZE - Foam Roll Quads/Calves/Shoulders

COACH PREP - Chest to Bar Drills
Thruster Prep
5 EB Front. Squats/5 EB Press/5 EB Thrusters

WOD -
(A: Competition)
”Frandango”
21 - 15 - 9
Thruster 115/95
Chest to Bar Pull Up
(400m Run after each set)

(B: Performance)
”Frandango”
21 - 15 - 9
Thruster 115/75
Chest to Bar Pull Up
(400m Run after each set)

(C: Fitness)
”Frandango”
21 - 15 - 9
Thruster 95/65
Chest to Bar Pull Up
(400m Run after each set)

STRENGTH
(@ 5:30am/8:30am/3:30pm/6:30pm)
Inside! Bring your mask, FILLED water bottle, and a smile! #GainzBro

Question of the Day - Weekend Plans?

WARM UP - 2 Rounds
200m Run
20 Banded Marches
10 Plate Squats

MOBILIZE - Z Sit (with knee flip)
Lacrosse Ball Calf Roll

COACH PREP - 5 Normal Squats
5 Pause Air Squats (3 Sec)
5 EB Pause Squats (3 secs)

STRENGTH - Pause Back Squats
3, 3, 3, 3, 3
(3 second hold at the bottom)
THEN…
2 sets of 20 back rack lunges
(you choose the weight - EB is OK!)