WOD

Broomstick Mile:

25 Back squats,

25 Front Squats,

25 Overhead Squats

Run 400 meters,

25 Shoulder Press,

25 Push Press,

25 Push-Jerk,

Run 400 meters,

50 Squat Cleans,

Run 400 meters,

50 Snatches,

Run 400 meters

All exercises are done with a PVC pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.

WOD

15 Rds:

5 Pull ups

10 Push Ups

15 Squats

WOD

5 Rds:

5 Dead Lifts

5 Ring HSPU’s

*Score = load and time

Puppies:

Simon Says

Pack:

Amrap 12

100m sprint

15 push ups

10 squats

5 deadlifts

Big Dawgs:

FRAN

21-15-9

thrusters

pull ups

WOD

5 rds:

40 D/U

30 Box Jumps

20 KB swings (1.5,1 pood)

Starting tonight there will be a 7pm class added on Monday-Thursday (not fridays) Its on the schedule so you can sign up for it.

Don’t forget to schedule your body scans for May 21st.

Puppies:

3 ring circus

mbc

burpees

kb swings

Pack:

Free time

*rings

*rope

*bars

*beam

Big Dawgs:

Crossfit baseball

Home-20 jumping jacks

1^st-15 burpees

2^nd-15 jumping lunges

3^rd-15 squats

*sprint backwards to each base

WOD

10 Rds:

Run 200 meters

10 toes to rings

Starting tomorrow there will be a 7pm class added on Monday-Thursday (not fridays) Its on the schedule so you can sign up for it.

Don’t forget to schedule your body scans for May 21st.

Puppies:

Obstacle course

Pack:

5 rds

20 dot drills

50 m sprint

20 squats

50 m sprint

Big Dawgs:

Amrap 15 min

100m sprint

15 push ups

10 squats

5 deadlifts

Puppies:

3-5 rds of

25 m sprint

10 squats

10 dot drills

10 burpees

Pack:

3 rds

200 m run

10 box jumps

10 burpees

10 dumb bell push press

Big Dawgs:

5 rds

1 rope climb

10 wall balls (8#)

10 mbc (8#)

10 burpees

WOD

5 rds:

40 meter OH Barbell walk (M-185, W- 115, MM-135, MW-95)

30 Wall Balls (M-20, W-14, MM-16, MW-12)

40 Meter farmers carry (M-95, W-65, MM-75, MW- 55)

Schedule Change: Starting Monday 5/14

In an attempt to keep our classes small and intimate with a low athlete to coach ratio, we are decreasing our class size but adding a lot more class times. The classes will be capped at 10 people. Please make sure you are signing up for classes. Please also make use that if you cannot make a class that you signed up for that you take your name off so someone else can have your spot. The new schedule is:

M-F

6am

7am

8:30am

9am

9:30am

10am

11:00- Open Gym (monday, wednesday, friday)

Kids 3:45 (M-Th)

4:30pm

5:00pm

5:30 – There will not be a regular class. This will be our Clubs. Mon=Gymnastics, Tues=Mobility, Wed=Barbell, Thurs=Endurance, Friday= Open gym.

6:00pm

6:30pm

Saturday-

9am team WOD

9am CF Kids- This will be a separate kids class then our weekly program. The cost is $5 per kid per sat. They will do a Warm up, skill, WOD, and Game while the adults are doing their WOD. You will need to sign them up so we can have enough coaches there.

Please know that we are constantly trying to meet the needs and expectations of each of you. This new schedule is in the trial phase and might need to be adjusted. Please come to us with any ideas/ suggestions/ problems so we can continue to grow our amazing community of life athletes. Many of you have heard rumors about expanding. They are true. We will be moving across the street in a couple months where we will have triple the square footage and more than enough room. Thank you for all of your patience and help in making these transitions.