CrossFit 978 – Page 105

LABOR DAY SCHEDULE: MONDAY 9/7 8:00 & 9:15AM ONLY WORKOUT OF THE DAY: STRENGTH: DL 3.3.3.3 building (80% effort) WOD: [ Marmalade ] 30-25-20-15-10-5 KBS Push Up L1-53/35 L2/M-44/26, incline L3-35/18, knee 15min Cap Buy-Out:3 x 10 DB SLDL (add wt), 55sec hang between each set

LABOR DAY SCHEDULE: MONDAY 9/7 8:00 & 9:15AM ONLY WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Gump ] Run 1 mile (8min cap) 4min Rest Run 800m (4min Cap) 2min Rest Run 400m (2 min Cap) L1- 1 mile, 800m, 400m L2/M- 4 laps (1200m), 2 laps (600m), 1 lap (300m) L3-3 laps (600m), 1.5 Laps...

CHECK OUT OUR NEW EXP BUMPER STICKERS! Want one? Here’s what you need to do… –>Post a review on our CrossFit EXP Facebook Page or Google + –>Allready have one on FB then do Google, and vise versa! –>Have a review on both already? Post a creative picture of yourself in class to FB and tag...

Welcome to Deload week! What does that mean? Take Strengths at no more then 80% “mental” effort, goal is not to tax the body too much so that we can come back week 6 and kill the re-tests! WORKOUT OF THE DAY: STRENGTH: Deload week-F Squat 3.3.3.3 building (80% effort) WOD: [ Open Gym ] 200m...

Join coach Ryan tomorrow, Monday August 31st for his Cize class from 6:30-7:30pm!! This is a cardio based workout where you will be breathing heavy and your legs will be burning, all while learning choreography to a hit Missy Elliot Song!! Space is limited and you must sign up to reserve your spot! 8/31 CIZE:...

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweat Fest ] Join coach Dave at 9:15 for a sweat fest! Buy-Out: None.

Check out this awesome supplement guide from SFH which describes when the best time is for supplementation. WORKOUT OF THE DAY: STRENGTH: DL 8.8.8 Across, increase from 2 wks ago WOD: [ Push It ] 200m Run 20 P Press 300m Run 30 Power Jerks 400m Run 40 Push-ups L1-115/80 L2/M-95/65 L3-65/45 14min Cap Buy-Out: 4 x 20...

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Team WOD ] -only 1 person works at a time unless otherwise noted- 100 Burpees 150 Air squats 200 Sit-ups 300m Tire Drag (1 Lap) 400m run (both Run) 500m Row (split 250m/250m) 30 min Cap Buy-Out: accumulate 3 1/2 minutes hanging

WORKOUT OF THE DAY: STRENGTH: Rear Stepping Lunge 8.8.8 per side, Building WOD: [ 1 min drills ] 1 min Row (Cals) 1min Rest 1min KB 1min Rest x 4 rds L1-53/35 L2/M-44/26 L3-36/18 -score is total Cals+ total Swings Buy-Out: 3 x 45 sec side plank/ side, 50 sec hang between each set

Congratulations to our awesome EXP athletes who kicked butt at CrossFit Reach this past Sunday! WORKOUT OF THE DAY: STRENGTH: Bench Press 8.8.8 Across, increase from 2 weeks ago WOD: [ Hit the Deck ] 20 Wall Balls 15 Push-ups 10 Pull-ups 15min AMRAP L1-20/14 to 10′ L2/M- 14/10 to 9′, Banded L3- 10/6 to 9′,...

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Friday 9.4.15

Thursday 9.3.15

Tuesday 9.1.15

Monday 8.31.15

Sunday 8.30.15

Saturday 8.29.15

Friday 8.28.15

Thursday 8.27.15

Wednesday 8.26.15

Tuesday 8.25.15

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