New schedule starts today!
CONDITIONING for Thursday 10/1/2020
BURNT CREME LATTE
Complete 200 overhead situps for time. Every break do 10 devil’s presses.
Post results to comments!
READ: How to Add 10kg to Your Back Squat Today! – ELLE
WATCH:
Kyle
As our schedule changes the class structure will change- less strength and more conditioning. Make sure that you have a jump rope on you! For safety reasons we won’t have any available for loan, but we’ll have plenty of options for you.
ALSO: DID YOU SEE TOMORROW’S SCHEDULE CHANGES IN YOUR PUSH PRESS APP?
CONDITIONING for Wednesday 9/30/2020
PURPLE PONY
3 rounds for max total reps
2:00 max bar-facing burpees
2:00 hang squat cleans
1:00 rest
Post results to comments!
READ: The First Presidential Debate Was a Hot Mess – Axios
WATCH:
asdf
New month, who dis? 🍂
Tues/Thur/Sat is going to look a littttttle different starting in October
WHAT’S CHANGING:
1️⃣S&C classes are now 75 minutes*** (vs. 90)
2️⃣MORE CLASSES thanks to the new 75-min format! 👇🏽
• TUESDAYS/THURSDAYS
*FOUR* AM classes
*TWO* mid-day classes
*SIX* afternoon/PM classes
• SATURDAYS
*FIVE* S&C classes
3️⃣Saturday CompEx
4️⃣2 NEW CLASS TYPES! Cardio/EMOM and Abs/Core!
WHAT’S NOT CHANGING
1️⃣Our M/W/F schedule will remain Guided Training
2️⃣RSVP still unlocks 48 hours prior to class time
3️⃣You will still be charged for Late Cancels and No-Shows
4️⃣Our weekend HIIT and Yoga classes!
*** THESE classes will start at :15 :30 :45 or :00 — this will be confusing for a time, so mark your calendar properly!
CONDITIONING for Tuesday 9/29/2020
RISTRETTO
as many reps as possible in 15:00
20 air squats
15 dips
10 burpees
Post score to whiteboard!
READ: A Real Triple-Threat: Eating Disorders, Reproductive Health, and Overtraining in CrossFit – Morning Chalk Up
WATCH:
CONDITIONING for Monday 9/28/2020
MATCHA
AMRAP in 7:00
7 ground-to-overhead
14 hug lunges
As a shorter workout that means we need you to bring the intensity- it could be loading, or it could be speed. Your goal is to warmup thoroughly enough to feel like you can push 80% or more through the workout. Follow along with a full video lesson below!
Post score to comments!
READ: Justin Medeiros Changed Literally Everything to Make It To the 2020 CrossFit Games – BarBend
WATCH:
MOBILITY for Sunday 9/27/2020
Yoga with Ivan
READ: The WHOOP Strap 3.0 is a Complex and Cool Fitness Tracker – Mashable
WATCH: This coming week’s warmup
CONDITIONING for Saturday 9/26/2020
HIIT! Premieres at 10am:
READ: ‘Anarchist Jurisdictions?’ Legally, It’s Nonsense- But That Wasn’t the Point at All – South Seattle Emerald
WATCH:
Nivi
CONDITIONING for Friday 9/25/2020
27-21-15-9 reps for time:
thruster
SDHP
Ideally done with 43/29/20kg, or 1/3 of your max back squat. Obviously a single dumbbell or kettlebell works, just be mindful each round is an odd number of reps! Post time to whiteboard.
READ: Breonna Taylor’s Case and Death Murder – NY Times (fixed it for them)
RESEARCH: What is a Class D Felony? – Legal Match
WATCH:
Alec
CONDITIONING for Thursday 9/24/2020
HELLO ROBIN
AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups
Post score to comments!
READ: Eating to Optimize Health with Dr. Bret Scher – CrossFit
WATCH:
Jeff
CONDITIONING for Wednesday 9/23/2020
RAISED
AMRAP in 5:00
40 burpee over object
*max SDHP in remaining time
Rest 2:00 then
AMRAP in 5:00
50 SDHP
max burpee-over-object in remaining time
Post both times to comments!
READ: 3 Overrated Lifts You Should Do Less Of – BarBend
WATCH:
Thrusters are fun!
CONDITIONING for Tuesday 9/22/2020
HOOD FAMOUS
every minute on the minute for 40:00
– 30 speed skaters
– 10 dead snatch
– 20 alternating lunges
– 20 v-up
– 10 hang clean & jerk
Use a variations and weights that allow you to work for at least :30 per interval. Post results to comments!
READ: All My Takeout Has Delivered a Mountain of Trash. So I Asked Experts How to Minimize It. – Washington Post
WATCH:
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