Register for the upcoming on ramp class HERE
TODAY, Feb. 5th 2016, the 3:30 pm and 6:30 pm classes are CANCELED due to inclement weather. If you wish to workout today, we will have the 4:30 and 5:30 pm classes. PLEASE DRIVE SAFELY.

Fitness

Monday 02-08-16

Strength & Skill:
Push Jerks, 6 X 3, build to 80-85%, active rest bn

Active Rest: Dynamic upper and lower body mobility as prep for the workout

Rest Periods:
After Set 1: rest 1 mins
After Set 2: rest 2 mins
After Set 3: rest 2 mins
After Set 4: rest 3 mins (should be at 80-85%)
After Set 5: rest 3 mins
After Set 6: done and done…

Workout:
4 Rounds of:

Min 1: 15 HP Clean & Jerks (Dumbbell or Barbell)
Min 2: 15 No Press Burpees (Scale up to reg Burpees)
Min 3: 75 Single Unders (Scale up to 15-25 DUs)

Rest 4 mins b/n rounds 2 and 3.

Stretching:
Shoulder Mobility- 5 mins

Fitness Program Description

Performance

Monday 02-08-16

Strength & Skill:
Push Jerks, 6 X 3, build to 80-85%, active rest bn

Active Rest: Dynamic upper and lower body mobility as prep for the workout

Rest Periods:
After Set 1: rest 1 mins
After Set 2: rest 2 mins
After Set 3: rest 2 mins
After Set 4: rest 3 mins (should be at 80-85%)
After Set 5: rest 3 mins
After Set 6: done and done…

Workout:
4 Rounds of:

Min 1: 15 Clean & Jerks 95/65
Min 2: 15 Burpees
Min 3: 50 Double Unders

Rest 4 mins b/n rounds 2 and 3.

Stretching:
Shoulder Mobility- 5 mins

Performance Program Description

Competitor WOD

Monday 02-08-16

Competitors:
A. Hang Power Clean, build to a 3 rep max
B. Power Snatch, build to a 3RM TnG
C. Clean Grip RDL, 5 X 6-8, rest 2 min
+
Workout:
Airdyne 1 min for max cals
+
Rest 1 min
+
For time:
50-40-30-20-10
Wall Ball 20/14
Double Unders
+
Lower body- mobility work

Competitor Program Description

Competitors submit your results/times HERE.


Teens WOD

The Crossfit Teens class will meet on Mondays and Thursdays from 4:30pm to 5:30pm. Have your child bring a friend. First class is free! Email kelly@shorelinecrossfit.com for me info on our youth programs.

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Masters WOD

Sunday 02-07-16

Workout:

500 M Row
7 Rounds of:
7 Power Snatches/Hang Power Snatches (95/65)
7 Box Overs (24/20)
7 HR Pushups
500 M Row


Kids WOD

The Crossfit Kids class will meet every Tuesday from 5pm to 5:45pm. Have your child bring a friend. First class is free! Email kelly@shorelinecrossfit.com for me info on our youth programs.