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Open gym Uptown 9:00 am - 10:30 am And 12:30 pm - 2:00 pm Midcity 10:00 am - 12:00 pm Saturday Group Class
Warm up: 800m run, then 2 rounds: 10 pass thrus 10 scap pull ups 10 paused goblet squats :30 samson stretch/side WOD: 20min AMRAP in teams of 3/4: Thruster 95/65 Pull up Burpee P1 does 1-1-1, then P2 does 1-1-1, then P3 does 1-1-1.Then P1 does 2-2-2, then P2 does 2-2-2, then P3 does 2-2-2.Then P1 does 3-3-3, etc. Continue pattern until time.Each round to be conducted AFAP.(thrusters should always be unbroken, scale pull ups to ring rows) Friday Warm Up; AMRAP 6 min Run 100m 10 pass thrus 10 Scap Pull-up Mobility: Strength/skill Limited GOAT: 1) Make-up Mon-Thurs, 2) Extra Mobility, 3) Strict Pull-up, 3-5 ONTM for 8-10 min, 4) DU practice, :30 on :30 rest x 8-10 WOD: 7 min AMRAP 10 Push press 10 burpee (115/75) (105/65) (95/55) .... scale accordingly 
Thursday Come to CrossFit Endurance! Learn proper ROW technique and increase performance through interval training-every Thursday at 630pm, Uptown. Warm Up: 6 min AMRAP: 2 Length Side Lunges 2 Length Power Skips 10 Paused Goblet Squats Strength: Every 2 minutes for a total of 5 working sets: Power Clean + Squat Clean from the Hip + Squat Clean from above the knee + Squat Clean from the ground (68-73% of Sq Cl max) WOD: 12 min EMOM: for 4 SETS Minute 1: 100 m run Minute 2: 3-10 TTB or K2E or 5 Slow Roll-ups, Minute 3 -10-20 Sit-ups 
Jeff winning the final workout at the 2014 South Central Regionals!! To see more pics from this past weekend, visit our FACEBOOK PAGE!! Wednesday Warm Up: Rowing Technique/Prep (10 pulls arms only, 10 legs only, 10 full slide) MOB: HIPS and Foam roll or double lax ball to spinal erectors/ lax ball to glutes Strength/Skill For 20 min, trading stations every 2 min: Row :30 easy, :30 moderate, :30 fast, P2: Perform :30 DU then 10 Walking Lunges + 10 Air Squats WOD: 10 min AMRAP 5-10-15-20... 5-5-5-5-5-5... Wall ball(20/14) Hang Power Clean ascending wall ball 5 HPC between each set of Wallballs adv: 135/95 int: 115/75 Beg: scale to comfortable movable weight(UB 
Hey guys I have to cancel endurance tonight. You can do the below workout on your own, meet at the gym for 6:30 to do it as a group, or join the group WOD instead. Sorry, and see you guys next week.
Warm up: 400 m @. 60% 10 leg swings 200 m run backwards 10 ankle rolls 400m @ 75% 10 banded good mornings Mobility: Lax ball in arch, shin splint roll out, ankle mash Strength: 8-10 good mornings x 3 @75% POSE Drills: Pulls against the wall, exaggerated pulls, lean into run WOD: 200 x 8-12 1:1 work to rest, <3 sec deviation between Tuesday Come to CrossFit Endurance! Learn proper run technique and improve performance through interval training--every Tuesday at 630pm, Uptown! Warm up: 6 min AMRAP Run 100m Acccumulate :30 in the bottom of a squat 10 Wall Squats Mobility Strength/Skill: Every 3 min for a total of 5 sets (2 warm-up, work across for 3 sets) 3 Tempo Front Squats (Tempo is 3 down, 3 hold at bottom, 3 up) Go heavier than past weeks EMOM for 15 minutes Min 1: 1-2 Rope Climbs or 2 Rope Walks Min 2: 10-15 Sit-ups Min 3: :30 DU or DU practice. 
Monday 504 (540 North Cortez): 10am Downtown (1309 Magazine): 12noon Warm up: 6min AMRAP 10 scap pushups 1min jump rope 1 length Samson stretch WOD: Memorial Day Murph Run 1 mile, then complete in any order: 100 pull-ups 200 push-ups 300 squats Then, run 1 mile (You may complete this as a team) 
Jeff finished his last regionals WOD in first place, which changed his overall rank from 7th to ... SECOND!!! Jeff's going to the 2014 Crossfit Games in California!!! 
Warm up: partner up for 2 rounds each (12min) While P1 rows 3m at a w-u pace, P2 AMRAP: 10 lunging pass thrus 10 broad jumps :30 samson stretch per side Mobility: shoulders, calves Strength: burgener warmup WOD: 20min AMRAP in teams of 2: While P1 runs 400m, P2 completes AMRAP: 5 power snatch 95/65 10 box jumps 24/20 15 double unders (50 singles) (scale to teams of 3, all snatches should be unbroken) |
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