• OLYMPIC LIFTING WITH COACH RICKY

    March 29th:

    Olympic Lifting with Coach Ricky 11am to 1pm (10 dollar drop in)


  • OPEN GYM OR OLYMPIC LIFTING

     Saturday March 28th:

    Open Gym 10am - 11am

    Olympic Lifting with Coach Emily 11am-1pm (10 dollar drop in)




  • CROSSFIT GAMES WORKOUT 15.5

    Workout 15.5

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 pounds
    Women use 65 pounds

    Scaled
    Men use 65
    Women use 45

    post time completed


  • BENCH PRESSES, ROWING, PUSH UPS AND KETTLEBELL SWINGS

    March 26th Workout of the day:
    Bench Press 3-3-3+ (70%,80%,90%)
    then...
    Work in teams of two.
    Complete as many rounds as possible in 20 mins of:
    10 Calorie Row
    10 Hand Release Push Ups
    15 Kettlebell Swings 53/35 pounds
    Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the Push Ups. When he/she finishes 15 Push Ups, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth....
    Post total rounds completed.


  • BACK SQUATS, DOUBLE UNDERS, SIT UPS

    Back Squat 3-3-3+ (70%,80%,90%)

    then...

    "Annie"

    50-40-30-20-10 reps, for time of:
    Double Unders
    Sit-ups

    post time completed


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