Join us for YOGA with IVAN.MVMT at 10am today. RSVP via PushPress for meeting info.
HIIT for Sunday 12/5/2021
PARTNER WORKOUT for Saturday 12/4/2021
for max total reps
from 0:00-7:00 complete:
800m run together
max power cleans (YGIG)
from 7:00-14:00 complete:
800m run together
max jerks (YGIG)
from 14:00-21:00 complete:
800m run together
max clean & jerks (YGIG)
You and your partner choose the loading (and it should be benchmark weights we usually use like 25/34kg, 30/43kg, 35/52kg, 43/61kg, 50/70kg, etc) since you’ll be sharing a barbell. Both athletes must complete an 800m run before the barbell can be lifted in any of the three 7-minute intervals.
Post score to whiteboard!
WORKOUT for Friday 12/3/2021
“DIANE”
21-15-9 reps for time:
deadlift, 65/102kg
(strict) HSPU
Post time to whiteboard!
WATCH:
SKILLS for Thursdaty 12/2/2021 is the DEADLIFT
CONDITIONING for Thursday 12/2/2021
READ: From Ketchup to Pineapples: The Food that Should Never Be Kept In a Fridge – The Guardian
BINGO IS BACK!
Grab your own sheet at the gym and you can fill out up to two per day.
WORKOUT for Wednesday 12/1/2021
for time:
50 calorie row
75 pullups
100 wall ball
125 (anchored) situps
150 double unders
Post time to whiteboard!
WATCH: Three Gym Throwdown by Pao Sanchez for Foundation Gym x CrossFit SLU x Rocket Community Fitness – Vimeo
We’d love to bring back in-gym competitions when it is safe to do so!
CONDITIONING for Tuesday 11/30/2021
READ: FITAID Kicks Off Holiday Season Announcing League4Life – New Fund to Support Student Athletes – PR News Wire
WORKOUT for Monday 11/29/2021
20 minute AMRAP:
15 unbroken double unders
10 calories (in order of preference: bike/row/ski)
5 wall walks
Post score to whiteboard!
WATCH:
YOGA for Sunday 11/28/2021
HOLIDAY SCHEDULE
Saturday 11/27
- 9am, 10am, 11am CrossFit
- 12pm Skills: SNATCH
- 9am-1pm Guided Training
Sunday 11/28
- 10am Yoga (online)
As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.
WORKOUT for Saturday 11/27/2021
In groups of 2-3, for time:
100 push presses, 15/20lbs
90 barbell step-ups, 20/24”
80 push presses
70 barbell step-ups
60 push presses
50 barbell step-ups
40 push presses
30 barbell step-ups
Post teams and times to whiteboard!
WATCH:
HOLIDAY SCHEDULE
Friday 11/26
- 9am, 10am, 11am CrossFit
- 12pm Winter Training Camp
- 9am-1pm Guided Training
Saturday 11/27
- 9am, 10am, 11am CrossFit
- 12pm Skills: SNATCH
- 9am-1pm Guided Training
Sunday 11/28
- 10am Yoga (online)
As usual, make sure you RSVP for classes via PushPress! Drop-ins welcome to those fully-vaccinated.
WORKOUT for Friday 11/26/2021
50-35-20 reps for time:
wall ball, 14/20lbs
pullups
Post time to whiteboard!
READ: The Best Thing For Back Pain Is Actually More Movement – Popular Science
CrossFit Links
