Mega Monday!

Mega Monday!

Mega Monday!

Oh man oh man what a weekend!  Chico and I have been up to some pretty stupendous stuff for you all on Monday!

You may notice some changes when you come in on Monday morning…am I talking about the new ropes or wall ball shelves?  Nope.  Am I talking about all the new mobility bands??  Nope.  Am I talking about all the new slam balls???  Nope.  All those things are pretty awesome though!

You’re going to notice some changes up by the whiteboard…as in the whiteboard itself.  It’s now a 60″ tv screen!  All the WODs will be up there every day now in their digital glory.  We can’t all have handwriting as beautiful as Ryan Felix, so this is the next best thing.  You’ll all still record your WOD scores and lifts the old fashioned way with markers on the whiteboard.  Eyes on the future, but with one foot still firmly planted in tradition!

But wait!  There’s more!

We also have a new WOD clock!  This one has a lot more awesome features.  One feature I know you’ll all love is that when we do tabatas from now on, it displays what round you’re on.  No more, “Hey is this round 5 or 6?”  or “How many more rounds?”.  We have the old WOD clock over in the goat work area now, so you can use it when doing accessory work, and also for when running 400m for time.

Also, don’t forget that Keymon Maddox is at the box ALL DAY LONG from Progenex today.  Taste some protein, taste some pre-WOD, and pick what you like.  Sign it on the sheet and we’ll charge your CCF.  That’s it!  No need to pre-order and wait!  Don’t worry, as always we’ll be stocking the shelves in the lobby too to make sure we have some on hand.

Finally, don’t forget that this Wednesday, July 1st, our new morning schedule kicks off!  Now Monday/Wednesday/Friday CrossFit at 6am & Fusion at 7am.  Tuesday/Thursday CrossFit at 6 am & 7am.

More awesome to come next Monday, but it’s so big I can’t even announce it yet.  Let’s just get through this week first!


Monday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

A: STRICT SHOULDER PRESS – 2 REPS EVERY 15 SECONDS x 8 SETS (@50% of 1RM)

Working on controlled negative (3 counts) , but also perfect receiving position overhead with 2 count lockout. Coach to count tempo in unison.
B1: BB PUSH PRESS @ 30X2; 6-8 Reps; 3 Sets (increase load each set); 30 Sec
B2: FRONT LEANING REST ON LOW RINGS x :30 Sec (self timed); 3 Sets; 30 Sec

WOD: “CINDY JUMPS SHIP”:

15 MIN AMRAP: DOUBLE UNDERS  *Every time you break, you must perform:
5 Pull ups
10 Push Ups
15 Air Squats

SCALED “CINDY JUMPS SHIP” – 15 MIN AMRAP:
25 DOUBLE UNDERS or 50 SINGLES (may be broken)
+
3 x Ring Rows
6 x Push Up / Roll Ups
9 x Perfect Air Squats

Fusion: (7:30am & 6:30pm):

A: BOX STEP UPS – AMRAP in 6 MINUTES*
* @ :30 MARK – Stop atop box and do 5 Air Squats (fast)
* @ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

B: JUMP ROPE – AMRAP in 6 MINUTES*
*@ :30 MARK – Stop and do 5 DB Push Press
*@ :60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

C: KB SWING (light) – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Sit Ups
*@:60 MARK – Stop and do 2 Burpees

REST 1 MINUTE / ROTATE STATIONS

D: 10 M BEAR CRAWL + 10 M CRAB WALK – AMRAP in 6 MINUTES*
*@:30 MARK – Stop and do 5 Alt. Jump Lunges
*@:60 MARK – Stop and do 2 Burpees

 


Tuesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT:

Warmup Sets: Deadlifts x 2 Reps – Every 15 Seconds x 8 Sets @ 40-50% of 1RM

Work Sets: 2 Bars (share with partners or groups lifting like loads)
3 SETS:
A1: Deadlifts x 10 Reps (Unbroken) @ 55% of 1RM; Rest exactly 30 Sec +
A2: Deadlifts x 10 Reps (UB if possible) @ 65% of 1RM; Rest 3 Min

WOD: 5 ROUNDS FOR TIME:

400 M RUN
6 HANG POWER CLEANS (HEAVY-ISH: 155/108#)
9 BURPEE OVER BARBELL

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

Tabata KB Swings: :20 ON / :10 OFF x 8 SETS – light, easy breathing

WOD: 8 SETS:

3 MIN AMRAP:
10 KBS russian
10 Sit Ups
100 meter run
3 min rest (during rest time, one attempt at FLR or PLANK Hold)