Announcement: ALL SATURDAY CLASSES CANCELLED!! Come cheer on our teams at CrossFit Hustle Competition!

Part 1 Strength
Deadlifts
7×3 (work up to a heavy set of 3 not a Max)
Rest 90 seconds between sets

Part 2 WOD
3 Rounds for Time:
30 Jumping Squats
20 Pull ups
10 Burpees

Advanced  - CTB pull ups

CF Mom’s
regular air squats
Mod Pull ups/Jumping
Push- Ups for Burpees

Announcement:  ALL CLASSES CANCELLED ON SATURDAY DUE TO COMPETITION AT CROSSFIT HUSTLE. We have 4 teams competing! Come and cheer them on!

Skills: Pull Ups

For 5 Minutes, Every Minute on the Minute (EMOM)
Advanced – 9
RX  - 7
Mod or Novice  - 5

Part 2 WOD
25 Minute AMRAP:
10 Push- Ups
15 Sit-Ups
20 Lunges
25 Mountain Climbers

Have Fun and Make it a Great Day!

Part 1 Strength
7×1 Hang Clean and Jerk (heavy as possible)
rest 60 Seconds between sets

*the cleans should be squat cleans*

Part 2 WOD:
3 Rounds For Time:
400m Run
3 Rope Climbs or 10 Ring Rows
7 Clean and Jerks 60% of part 1

CF Mom’s
sub row if needed
ring rows
use DB’s for clean and jerks

Part 1 Strength
Overhead Squat
3-3-3-3-3 (work up to a max)

Part 2 WOD:
3 Rounds for Time:
50 Double Unders/150 singles
10 Handstand Push-Ups
10 Toes to Bar

CF Moms
Sub Row or Run
Regular push ups
Knees- to-waist

Part 1 Strength
Hang Squat Snatch
7×1 (work up to a 1 rep max)

Novice/Teens
Hang Power Snatch
7×2 ( heavy but not a max)

Part 2 WOD
3 Rounds For Time:
500m Row
10 Burpee Pull ups
10 Power Snatch 60% of part 1

CF Moms
Row
- sub box push ups and jumping pull ups
- sub single arm DB snatch
* alternate arms each rep

Part 1 Strength
Bench Press 3×10 @ 70%
Rest 2 Minutes between sets

Part 2
3 Rounds For Time:
30 Double Unders
15 Handstand Push-Ups
12 Toes-to-Bar
10 Should-to-Overhead

Advanced 155,95
Rx 135,75
Intermediate 115,65
Novice 55-75,-35-55

CF Mom’s
Sub 150m Row if needed
Push ups
sit ups
Use DB’s for overhead

Part 1
Roxanne Warm Up

Part 2 Skill Practice
Dips
EMOM for 5 Minutes
Advanced 10
RX/Intermediate 7
Novice 3-5

WOD:
20 Minutes
Odd Minute
10 Calorie Row
Even Minute
1 Shuttle Run

Skill Class

Toes To Bar/Knees to Elbows

Squat Snatch with a focus on the high hang Pull and Snatch Balance