A Look Ahead : Programming Week of 02/13


Happy Valentine’s Week!! ¬†Doesn’t matter if you’re single, taken or a little complicated, CrossFit will always be here for you ūüėČ ¬†We’ve got an awesome week of programming ahead as we’re less than 2 weeks out from the Open! ¬†Woohoo!! ¬†We’ve got 16 people already signed up to partake in the week 5 weeks of fun! ¬†And try to win some sweet prizes in our Open Challenge of course!!

Also, don’t forget…this Thursday at 7pm is our first info session on our Get Lean in 2017 Nutrition Challenge! ¬†Come chat with Coaches Michelle & Amy as they share details of the 8 week challenge, sample some yummy shakes & bars, as well as some amazing food from Project Lean Nation!

Alright, here’s your look ahead…

Monday – Who’s ready for more barbell cycling!? ¬†This week is 5 sets of 7 power clean & jerks every 4 minutes at 60-70% of your 1RM. ¬†After that, you have 3 minute, 4 minute and 5 minute AMRAPs of burpee box jump overs, shoulder to overhead and t2b. ¬†Short spurts of work with rest built in, so go hard!

Tuesday – We’ll start with an alternating EMOM of calorie rowing, hand release push-ups and rope climbs. ¬†Then, you have a spicy chipper of DU, thrusters and bar facing burpees to finish!

Wednesday – Hope your shoulders are ready for a roasting! ¬†We’ll metcon first with a long AMRAP of OH lunges, c2b pullpups and hspu. ¬†We’ll close out with some deadlift work.

Thursday – Back Squat day! ¬†Who’s been loving the sets of 10!? ¬†You have more coming up today ūüėČ ¬†Then running and bar muscles ups to close out the class. ¬†Don’t forget – 7pm – the first info session for Get Lean in 2017!!

Friday – Bring you lungs, some biking, rowing and DU are in the forecast!

Saturday РGrab a partner & get to the gym for our last Saturday Partner WOD before the Open begins!!  Some running, KBS, thrusters, and pull-ups await.

Sunday Oly with Becca!  Come get your lift on!

Here’s to an awesome week! ¬†We’ll see you at the box!