Speed and Power cycle coming up!

Testing Week shows up every 8-12 weeks between our focused cycles. Remember to look through the week and choose the days you will be coming in- avoid coming in daily as your focus should be on intensity during these workouts not volume.
Scaling Options for Class:
L1- A beginner CrossFitter, those that are looking for more cardio based fitness, or someone just returning after a long break. This programming is designed to keep up the intensity during the workout while maintaining consistent movement and proper mechanics.
L2- 50% of CrossFit athletes. L2 Athletes have an understanding of all the foundational movements of CrossFit, how to scale them, and are working towards adding load, increasing mobility or increasing their gymnastics skill base.
Rx- A CrossFit Athlete who understands the foundational movements of CrossFit, moves with proper mechanics while under load, and can do 90% of programmed workouts without scaling.
Competition (Rx+) For the Competitive CrossFitter or those looking to compete in the sport of CrossFit. This person can regularly move with high intensity, proper mechanics, and consistency through all programmed workouts.

Monday June 12th 2017

1RM Front Squat

5 rounds for time of:
400-meter run
15 Overhead Squats

Notes: Front Squat as needed
L1: DB 15/10
L2: 55/35
Rx: 95/65

Tuesday June 13th 2017

“CrossFit Total”
20 minutes to find 1RM Back Squat
10 minutes to find 1RM Shoulder Press
15 minutes to find 1RM Deadlift

Find a Max set of Double Unders

Wednesday June 14th 2017

Gymnastics Tests:
1 Max set of Muscle Ups, Pull-Ups, or Ring Rows

1 Max set of strict, kipping or scaled Handstand Push-ups


10 minute time cap
Notes: Two heats, have the heats judge each other.
L1: ring rows/db thrusters 15/10
L2: banded pull-ups/75/55
Rx: 95/65

Thursday June 15th 2017

Five rounds for time of:
Run 400 meters
30 Box jumps
30 Wall balls

Notes: 45 minute time cap.
L1: 12/8, 10/8
L2: 20/12, 14/10
Rx: 24/20, 20/14

Friday June 16th 2017

20 minutes to find a 1RM Power Snatch

Handstand Push-Ups

Notes: L1:75/55, or KB suitcase deadlifts if you struggle with mobility issues, Push-Ups
L2: 135/95, Piked HSPU’s
Rx: 225/155

Saturday June 17th 2017

10-min. AMRAP:
5 clean and jerks, each
10 synchro toes-to-bars

Notes: L1: 15/10 or Hang Clean and Jerks 45/35, Synchro tuck-ups
L2: 95/65, Synchro hanging knee raises
Rx: 135/95
Rx+: 185/135

3 minute Rest
12-min. AMRAP:
30 double-unders
15 Thrusters

Notes: One person working at a time. Once one partner finishes their double unders and snatches the next partner starts the round.
L1: 90 Single Unders, 30 DB snatches, alt. 15/10 OR 45/35
L2: Double Under attempts, 55/45
Rx: 75/55

Sunday June 18th 2017

“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders

Notes: L1: 12/8”, Ring Rows, 12/8kg, Knee Raises, 15/10DB, 10/8, 100 Single Unders
L2: 20/12”, Knees as high as possible, 45/35 14/10
Rx: 24/20”, 24/16kg, 45/35, 20/14

Click here for programming from the week of June 5th, 2017