Month: January 2018

1.19.18

Friday

FITNESS

A.
3 Sets:
Front Squat x 6 reps

B.
3 Sets:
12 Ring Rows
8 Goblet Split Squat/side

C.
15:00 AMRAP
18 Air Squats
15 No push-up Burpee
12 DB Deadlift
9 DB Push Press

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PERFORMANCE

A.
For time:
9 Snatch @ 70%
6 Snatch @ 75%
3 Snatch @ 80%

B.
20RM Back Squat
*ADD 5lb from last time. If this is your first time use 65-70% of 1RM

C.
EMOM x 15:00
1 – 12 DB Thruster (50/35)
2 – 8 Strict Handstand Push-Ups
3 – 4 Muscle-Ups

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1.18.18

Thursday

FITNESS

A.
SA KB Strict Press
8-8-8-8 @ 3111
*10 banded Rows between sets

B.
EMOM x 30
1 – 15/12 Cal Row
2 – 25 Abmat Sit-ups
3 – 16 Plate OH Walking lunge
4 – 15 Plate ground to Overhead
5 – 10 Burpees
6 – Rest

C.
3 Sets:
120’ Waiters Carry L/R

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PERFORMANCE

A.
Strict press
4-4-4-4-4
*6-8 Strict Pull-Ups after each set.

B.
EMOM x 30
1 – 15/12 Cal Bike
2 – 15 Toes to bar
3 – 16 DB Front Rack Walking lunge (50/35)
4 – 15 Box Jump (24/20)
5 – 10 Bar Facing Burpees
6 – Rest

C.
3 Sets:
120’ Waiters Carry L/R

1.17.18

Wednesday

FITNESS

A.
Deadlift
3-3-3-3-3 build

B.
Complete AMRAP in 10:00
150m Row
15 Kettlebell Swings

C.
3 Sets:
300’ Sandbag Carry

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PERFORMANCE

A.
Deadlift
3 x 5 @80%

B.
Open WOD 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55)

C.
3 Sets:
300’ Sandbag Carry

1.16.18

Tuesday

FITNESS

A.
4 Sets:
:10 chin over bar hang + 5 kips + 5 L-ups + :20 hang

B.
3 Sets:
Back Squat x 10 reps

C.
EMOM x 21:00
1 – 15/12 Calorie Row
2 – 10 Burpees
3 – Rest

_________________________________________________

PERFORMANCE

A.
4 Sets:
3 Bar Muscle-Ups + forward roll to hang + 3 Strict Pull-Ups with :03 pause at top + :20 single arm hangs

B.
20RM Back Squat
*Add 5lb from last time
*If this is your first time, use 65-70% of 1RM

C.
EMOM x 21:00
1 – 20/16 Calorie Row
2 – 15 Burpees
3 – Rest

Monday Morning ReMinders

1.15.18

Happy Monday y’all.

We are so thrilled for our very own Emma Ferreira as she completed her first WZA in the elite division. She was a force and a fighter and we are all super proud of her. Much more to come from you Emmy. Also awesome job to Coach AB for coaching Em all along the way and for his Joe Buck like commentating skills. Way to work hard judging those athletes Mondo.

Many of us at the gym have started RP. If you are interested please see one of us to help you get started. Look out for a group food prep coming soon. If you are not and would like to be added to the private fb group for RP let me know.

MF Class….Tuesday and Thursday 730PM. Saturday’s TBA. If you have a friend that wants to try please have them come. Just let us know.

The Open registration is OPEN. Register with Crossfit Athletic Academy (that’s us)

Look out for an Open Prep day coming soon.

1.12.17

Friday

FITNESS

A.
3 Sets:
Front Squat x 8reps

B.
3 Sets:
1:00 Plank
Rest :30
12 KB Front Rack Crossover Box Step Ups
Rest :30

C.
12:00 AMRAP
30 Double-Unders/singles
20 Airsquats
10 Plate Ground to Overhead

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PERFORMANCE

A.
15:00 to establish a 1RM Clean & jerk

B.
20RM Back Squat
*ADD 5lb from last time. If this is your first time use 65-70% of 1RM

C.
EMOM x 6:00
15 Double-Unders + 5 Bar Muscle-Ups
Into…
EMOM x 6:00
8 Kipping Handstand Push-Ups

1.11.17

Thursday

FITNESS

A.
Strict Press
5-5-5-5-5
*10-20 sec flexed Arm Hang after each set.

B.
For time:
60 Calorie Row
30 Box jumps
60 Burpees
30 Box jumps
60 Calorie Row

C.
3 Sets:
120’ Waiters Carry L/R

_________________________________________________

PERFORMANCE

A.
Strict Press
5-5-5-5-5
*6-8 Strict Pull-Ups after each set.

B.
For time:
60 Calorie Bike
30 Burpee box jump overs
60 DB Snatch
30 Burpee box jump overs
60 Calorie Bike

C.
3 Sets:
120’ Waiters Carry L/R

1.10.18

Wednesday

FITNESS

A.
Deadlift
4-4-4-4-4 build

B.
EMOM x 20
1 – 12 Russian Kettlebell Swings (70/44)
2 – 12 Seated dip
3 – 12 Plate OH Walking lunge
4 – 12 Russian Twists with plate

C.
3 Sets:
240’ Sandbag Carry

_________________________________________________

PERFORMANCE

A.
Deadlift
5×3@80%

B.
EMOM x 20
1 – 12 DB Power Cleans 2x(50/35)
2 – 12 Ring Dips
3 – 12 Kb Walking lunge 2x(53/35)
4 – 12 GHD Sit-ups

C.
3 Sets:
240’ Sandbag Carry

1.9.18

Tuesday

FITNESS

A.
3 Sets:
10 kips (tight hollow and arch positions)
5 Strict Pull-Ups or 10 Ring Rows
:30 Hang

B.
EMOM for 12:00
1 – 40 seconds Row (Hard effort)
2 – 40 seconds Burpees

C.
4RFT:
30 Plate front rack squats
30 Sit-ups
30 Flutter kicks (L/R=1)

_________________________________________________

PERFORMANCE

A.
3 Sets:
5 Strict Pull-Ups + 5 Pull-Ups + 5 CTB Pull-Ups + 30 second hang

B.
EMOM for 12:00
1 – 20/16 Calorie Row
2 – 15 Burpees

C.
For time:
50 Wall ball (20/14)
25 Toes to bar
40 Wall ball
20 Toes to bar
30 Wall ball
15 Toes to bar

Monday Morning ReMinders

Monday Morning ReMinders

1.8.18

Hey everyone. Hope you’re off to a good start.

**5/6am on Friday 1.12.18 are both cancelled.

**Move Fast Class. Come check it out!! Tuesday and Thursday 830am and 730pm.

It’s high energy and low skill. Nothing to slow you down. Whether your goal is weight loss or performance based, adding this class 1-2 times per week will sure be a guaranteed way to help achieve your goals.

**We had a great talk on Sunday about nutrition. Many people are going to be starting RP. If you would like to do this program use “HARRIS10” for a discount. We will be starting a support group in the next few weeks.