Fitness RX Fitness Level 1 Fitness Level 2 Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power Cleans (135/95) + 30 Double-Unders Alternating On-The-Minute x 21: Minute 1 – 200 Meter Run Minute 2 – 15/12 Calorie Row Minute 3 – 7 Power
Fitness RX Fitness Level 1 Fitness Level 2 Max rounds in 7 minutes: 21-15-9 DB thrusters Ring Rows You can view our current schedule on our Box Calendar and Registration Board. You can login to our scheduling and manage your account with the Triib App from Apple on iTunes or Android on Google Play.
9:00 a.m. Community WOD Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 25 Teams of 3 3k Row Buy-In -in remaining time- 50 Hang Power Snatch (75/55) 50 Thrusters (75/55) 50 Sumo Deadlift High-Pulls (75/55) 11:00 a.m. CrossFit Fitness RX Fitness Level 1 Fitness Level 2 “Goat Day” On the Minute for 20:
Fitness RX Fitness Level 1 Fitness Level 2 3-Position Snatch – Build to a Heavy load no more than 70% Position 1 – Pockets Position 2 – Knees Position 3 – Floor Cashout On the Minute x 12: Minute 1 – :20s Overhead Squat Hold (45/35) Minute 2 – 15 Abmat Sit-Ups Minute 3 –
Fitness RX Fitness Level 1 Fitness Level 2 “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps (24″/20″) “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Jumps\Steps (24″/20″) “The Good Life” 3 Rounds: Row 500 Meters 12 Burpees 21 Box Steps (Coaches Choice) You can view our
Fitness RX Fitness Level 1 Fitness Level 2 AMRAP 15: 15 Deadlifts (225/155) 30 Wallballs (20/14) 60 Double-Unders AMRAP 15: 15 Deadlifts (185/115) 30 Wallballs (14/10) 60 Double-Unders\Double Taps AMRAP 15: 15 Deadlifts (Coaches Choice) 30 Wallballs (Coaches Choice) 60 Double-Unders\Double Taps You can view our current schedule on our Box Calendar and Registration Board.
Fitness RX Fitness Level 1 Fitness Level 2 On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes – 8 Back Squats On the Minute x 16: Even Minutes – 4 Front Squats Odd Minutes
Fitness RX Fitness Level 1 Fitness Level 2 “Bergeron Beep Test” On The Minute for as Long as Possible 7 Thrusters (75/55) 7 Pull-Ups 7 Burpees *Complete 1 round a minute until you can no longer complete the full round in that minute On The Minute for as Long as Possible 7 Thrusters (55/35) 7
Fitness RX Fitness Level 1 Fitness Level 2 A) Back Squat; 5×4 B) EMOM x 6 minutes odd = chin over bar hold\ring row hold – ALAP even = kb row x 8/side C) 3 rounds for time 15 kb swings 15 goblet squats 15 cal row You can view our current schedule on our Box
9:00 a.m. Community WOD 15 minute amrap 15 Cal Row 12 DB Deadlifts 9 DB Hang Power Clean 6 DB Push Press *can be done with a teammate **choose a challenging weight for the DB’s but one you can do all reps unbroken with 11:00 a.m. CrossFit Fitness RX Fitness Level 1 Fitness Level 2