PWR & GLRY FTNSS

Class Times: 4:15pm & 5:30 pm *** SCHEDULE FOR THIS WEEK ***Wednesday – 6am & 8:30am ONLYThursday – CLOSEDFriday – 8:30am ONLYSaturday – 8:30am ONLY A. Coach Led Warmup B. 3 min AMRAP,rest 1 min x 5 sets 3 power cleans Men 135-95 Women 95-756 push ups9 air squatsstart each 3 min round where you…

Classes: 6am, 4:15am, & 5:30pm B. 50-40-30-20-10 Double Under 25-20-15-10-5 Sit Up 10-8-6-4-2 Clean and Jerk 115/75 scaled is 95/65 C. 2 Rounds: 40 Hammer curls 40 Push press 40 Jump squats 40 Double dumbbell skull crusher 40 Jumping lunges Dumbbells 30/20

Classes: 6am, & 5:30pm 12 Days of Christmas – Crossfit Style

Classes: 5:30pm Only Ride or Row for 2 minutesBarbell Warmup 3 Rds10 reps eachBack SquatPush PressGood Mornings B. CROSSFIT TOTALToday is a max rep lift for Back Squat, Strict Press, and DeadliftThree attempts of each lift after proper warm up for each liftRest between reps​ C. Partner Workout5 sets each of:10 kb windmills20 kb Russian…

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. Front squats 4×4 @65% C. 4 rounds20 med ball situps25/19 cal pedal20 alt db snatch – 50/35

Class Times: 4:15pm & 5:30 pm A. Coach Led Warmup B. Teams of 2 – Have 32 minutes 12 rounds each – No Rest Monday Partner A: Max cal Row Partner B: 6 DB Box Step Overs6 Db Hang Cleans4 DB Thrusters2 DB Devil Presses (single DB whole time 50/35) As soon as you finish…

Classes 6am, 4:15pm, ***NO 5:30pm TODAY *** A. Warmup B. Bench PressEvery 2:30 x 4 SetsSet 1: 8 Reps @ 75%Set 2: 5 Reps @ 80%Set 3: 5 Reps @ 80%Set 4: 5 Reps @ 80% C. For Reps:5 Sets:1:00 AMRAP10 Chest to Bar Pull-UpsMax Burpee Box Jump OversRest 1:00 b/t sets

Classes 6am & 5:30pm A. Warmup B. Every 90 seconds, for 18 minutes (4 sets of each):Snatch-Grip Romanian Deadlift x 8 reps @70%2 Wall Walks12 Alternating Dumbbell Snatches For Time3 Rounds for Time25 Wall Balls20 Surrender Lunges 55/45lb*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups

Classes: 5:30pm Only A. Coach Led Warmup B. FRAN For Time:21-15-9Thrusters 75-95/45-65Pull-ups*rest 5 min ELIZABETH For time:21-15-9Squat Clean 95-135/65-95Ring Dips. sub bar dips*rest 5 min RANDY For Time:75 hang power snatches 55-75/35-55

Class Times: 6:00am & 5:30 pm A. Coach Led Warmup B. PRESS – 6 SETS OF 3Start @ 70% and increase to a heavy for the day. C. For Time:Every 15:00 x 2 Sets100 Double Unders – 200 singles50 Air Squats40/32 Push-Ups40 Wall Balls30 Burpees Reverse the order on the second set(i.e., Set 2 begins…