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Saturday
9&10am Uptown 8422 Burthe 10&11am Mid City 540 North Cortez 10am Downtown 1309 Magazine Warm Up 2 rounds 200m run 10 lunging pass thrus 10 Overhead Squats 45/33 Mobility: 20 banded good mornings, then hips and shoulders Skill: 10m Rope Work Beginners spend 10m working on foot holds Adv: 1-2 rope climbs EMOM for 10m WOD: In teams of 3, 25m AMRAP: Deadlift at 70% (cap 225/185) Box Jump 24/20 KB Swing 24/16 DB Thruster 35/20 Burpee Score is total reps as a team. P1 completes 1 of each, then P2 completes 1 of each, then P3 completes 1 of each. Then P1 completes 2 of each, P2 2, P3 2. Then P1 completes 3 of each, P2 3, P3 3. Etc. Friday Warm up: 2 rounds Row 200m 10 jump squats 7 pullups/ring rows Mobility Strength/Skill: GOAT for 10 min (options) 3 OH Squats OTM Make up from skill earlier in week Inversion practice (HSPU 3-5 OTM or :30 inversion hold OTM) WOD: Tabata This 20 min total, No rest between movementss 0:20 sec on, :10 sec off (4 mins each movement) Row Pull-ups Push-up Air Squat Sit-ups 
Thursday Warm up: 2 rounds Run 200m 10 leg swings each way 2 wall climbs Mobility Strength/Skill: EMOM 10 min 3 TNG Power Clean and Jerk heavier than Week 2 (about 60-70% of 1RM) WOD: 5 rounds for 20 min total 3 minutes to complete a 400m Run and ME KB swings. Run 400m. In remainder of time left in the 3 minutes, ME American KB swings 1.5/1 pood REST 1 minute between rounds Score is number of KB swings. Try to match same number each round. 
Wednesday Check mindbody for schedule!! Morning Classes will ONLY be held UPTOWN!!! All morning classes at Downtown and Mid-city are canceled. You may sign up to come Uptown even if it is not your normal gym. Olympic lifting is still scheduled for 830am at midcity. Please check mindbody for up to date schedule. Warm up: 2 rounds Bear crawl, Centipede w/pushup, Burpee broad jump Mobility Strength/Skill: 10 min EMOM Even - :30 sec Box Jump 30/24 Odd - :30 sec Push Press 75-115/55-75 WOD: 8 min AMRAP 5 Wallball 20/14 5 Burpees  4:50am Update: Morning classes will happen as scheduled. Drive safe and see you there! 4:30pm Update: MidCity/504 will close at 7pm tonight. No Fundamentals at N Cortez St and no 7pm class. Wed AM Fundamentals is also cancelled. 6:30 pm Update: AM Downtown Classes cancelled tomorrow Please check Mindbody for most up to date schedule. Weather is supposed to be snow/sleet/ice and if our coaches cannot get to the gym safely, we will cancel classes as necessary. We will also post canceled class times on this blog as we determine them. As of right now, ALL MORNING CLASSES ARE ON. This could change, and we will update the blog and the schedule around 5 am if there should be any change to morning classes. If you are singed up for a class, that ends up being cancelled, you should receive an email to let you know of the cancellation. Run/Row Class..You can come in and make up homework but there will be no Endurance Class. Tuesday Warm up: 2 rounds 200m run 10 rollups 10 toe touch squats Mobility Strength/Skill: 5 sets of 10 unbroken Front Squat Start light and build WOD: 3 rounds 50 Double Unders (INT 25 double under attempts, BEG 5 DU attempts +100 singles), 10 DL 225/155lb rest 2 min 750 m row 100% effort   Don't forget CrossFit Kids is held downtown every Thursday at 4:15pm and Saturday at 9:15am! The kids have loved learning new movements every week and Sophie T has even been practicing her squats while eating healthy snacks.
Starting the week of Feb. 6th, we will be charging for CrossFit Kids. A 10 class punch card for a single child will be $90, a 20 class punch card for 2 siblings will be $140. Please purchase your punchcards on Mindbody. If you have more than 2 children, please let Kelsey know and she will discuss the 3+ children rates with you. Kelsey and Aaron look forward to seeing everyone on Saturday. Please see Coach Kelsey if there are any questions Monday Warm up: 6 x 50m Strides with 3 pushups increase intensity each set Mobility: Shoulders/hips Strength/Skill: 10 MIN EMOM Even - 0:30s or 1-5 Wall Climb Odd - 0:15s or 5-10 pullups WOD: 10 min AMRAP 30 burpees 20 jump squat w/bar 45/35lb 5 pull ups ADV: Scale up, 20 Pistols/5 CTB or MU 
Open Gym:
Uptown 10- 1 Row Club: I will row the homework at 11 am if you would like to join! Mp Saturday
9&10am Uptown (8422 Burthe) 10am Downtown (1309 Magazine) 10&11am Mid City (540 North Cortez) Warm Up 2 rounds Run 200m/Row 250m 10 lunging pass thrus 10 GMs 10 thrusters 45/33 Shoulder and Front Rack Mobility WOD: Teams of 2 complete the following for time: While A runs 400m, B completes AMRAP: 1: 7 wall balls 20/14, 7 burpees 2: 7 deadlifts 175/103, 7 box jumps 24/20 3: 7 hang power cleans 125/83, 7 burpees 4: 7 overhead squats 75/53, 7 box jumps 24/20 5: burpee box jumps (Partner A runs while Partner B does AMRAP #1, then Partner B runs while A does AMRAP #1. Then Partner A runs while B does #2, then Partner B runs while FRIDAY 530 AND 630AM CANCELLED UPTOWN! THERE IS NO POWER. COME TO THE DOWNTOWN LOCATION(1309 MAGAZINE STREET) OR THE MIDCITY LOCATION (540 NORTH CORTEZ) FOR 530AM AND 630AM CLASSES! Warm up: Run 400 30 Roll ups (10 each way: right, left, middle) Mobility Strength/Skill: A. Strict/Kipping HSPU or Pushup cluster: 2 rounds of 5,4,3,2,1 with a 20 sec rest between sets 3 minute rest after the first round (may use box or bands around hips for Strict Pushups) THEN: B. 10 min EMOM 2 Burpee pull-ups/Burpee CTB (ADV) BEG - 2 sets of 1 burpee + 2 kipping swings. (If ADV can do Muscle ups, then 2 burpee muscle ups on the minute) WOD: 6 min AMRAP 10 Toes to Bar (sub rollups) 10 Push ups  |
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