Workout of the Day

Current Week

***All this week morning Open Gym will be ending promptly at 9am everyday. OG Leigha is on vaca this week. Get your butts into class!***

**Sunday February 6th at 9am there will be a Member Appreciation Day! Kicking off with an AWESOME community workout followed by a Banquet to celebrate goals that have been achieved this passed year and to discuss some updates to look forward to this year. Bagels, donuts, coffee and mimosas will be available! Please please please try your best to attend!**

Monday January 17,

Monday January 17, 2022

A. Skills and Thrills: Handstand Push Up progressions 

B. Technique Review: Push Press, Push Jerk and Split Jerk Full WOD

Tuesday January 18,

Tuesday January 18, 2022

A. Technique Review: Overhead Squat

B. "Cheer For Me"

OHS: 4-6-8-4...

Full WOD
Wednesday January 19,

Wednesday January 19, 2022

THERE WILL BE NO 7:30am CLASS OR OPEN GYM TODAY!!!

A. Skills and Thrills:

...

Full WOD
Thursday January 20,

Thursday January 20, 2022

A. Technique Review: Deadlift, Hang Power Clean and Hang Squat Clean (10 mins)

B. EOMOM 10:
1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Clean

A. Skills and Thrills:
EMOM 6
Min 1: 2 wall walks
Min 2: 10 weighted hollow rock

EMOM 6
Min 1: 2 muscle up

L3: rings or bar
L2: 10 kip swing Full WOD

Saturday January 22,

Saturday January 22, 2022

Barbell Club: 7:30 - 9:00am

Open Gym: 7:30 - 9:00am

CrossFit Class: 9:00 - 10:00am

Full WOD
Monday January 10,

Monday January 10, 2022

***New Class Schedule!!!***

Monday, Tuesday, Wednesday: 
5 AM Class
6:15 A...

Full WOD

Previous Week

Tuesday January 11,

Tuesday January 11, 2022

A. Skills and Thrills:
work on progressions, everything upside-down, for 10 mins (handstand holds, walks or more advanced around objects.

Full WOD

Wednesday January 12,

Wednesday January 12, 2022

A. Skills and Thrills:
String together gymnastics movements

B. Technique Review:
Power Snatch

C. "The Gerber...

Full WOD
Thursday January 13,

Thursday January 13, 2022

**Reminder, New PM Schedule**

Thursday, Friday:
***Same exact AM schedule 
4:30 - 5:30 PM Open Gym
5:30 PM Class

A. Recovery...

Full WOD
Friday January 14,

Friday January 14, 2022

A. Technique Review: Split Jerk

B. Split Jerk:

3-2-2-2-1-1-1

<...

Full WOD
Saturday January 15,

Saturday January 15, 2022

***New Schedule**

Open Gym 7:30 - 10:00am (5 spots)

Barbell Club 7...

Full WOD
Monday, January 3,

Monday, January 3, 2022

Skills/ Strength:

One round of: 

Reverse lunges x 5/side

10 strict toes-to-bar 

Single-leg Romanian deadlifts x 5/side (unweighted) 

kick...

Full WOD
Tuesday, January 4,

Tuesday, January 4, 2022

Skills/ Strength: 

Choice 1: 5 minutes of coach assigned kipping progressions - athlete specific

Choice 2: 5 minutes of coach assigned handstand walk progress...

Full WOD

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