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12/9/19


Strength:

Deadlift- 3x3 @ 85% no touch and go

Metcon:

9 min EMOM

Min 1: 50 sec Single Leg Plank, Squat Thrusts

Min 2: 45 sec Single Leg Plank, Squat Thrusts

Min 3: 40 sec Single Leg Plank, Squat Thrusts

Min 4: 35 sec Single Leg Plank, Squat Thrusts

Min 5: 30 sec Single Leg Plank, Squat Thrusts

Min 6: 25 sec Single Leg Plank, Squat Thrusts

Min 7: 20 sec Single Leg Plank, Squat Thrusts

Min 8: 15 sec Single Leg Plank, Squat Thrusts

Min 9: 10 sec Single Leg Plank, Squat Thrusts

Alternate legs each minute. Your score is total Squat Thrusts

Crossfit Light:

1.

9 min EMOM

Min 1: 50 sec Plank, Squat Thrusts

Min 2: 45 sec Plank, Squat Thrusts

Min 3: 40 sec Plank, Squat Thrusts

Min 4: 35 sec Plank, Squat Thrusts

Min 5: 30 sec Plank, Squat Thrusts

Min 6: 25 sec Plank, Squat Thrusts

Min 7: 20 sec Plank, Squat Thrusts

Min 8: 15 sec Plank, Squat Thrusts

Min 9: 10 sec Plank, Squat Thrusts

Your score is total Squat Thrusts

2.

For calories

2 min row

2 min rest

90 sec row

90 sec Rest

1 min Row

1 min Rest

30 sec Row


WHAT PEOPLE SAY

 

If you are looking for a challenge that is fun and rewarding, this is the place. The welcoming and knowledgeable coaches push you while making sure you are lifting safely with proper form. There is a place for every fitness level at this gym with all the workout being scalable. Each week I see myself improving and gaining confidence.

— Leyna