• Joseph Luna

Thanksgiving week. Look for holiday schedule. Open gym could happen randomly and we’ll post on our m


Monday 

A)2-4x NFT

50ft duck walk (w/pvc in OH pos.)

50ft. Straight limbed bear crawl

10 pvc thrusters

B)thrusters

2-2-2-2-2

C)hero wod/“Ron Jeremy”

21-15-9

Overhead squats 95/65

Burpees

Bootcamp/Crossfit

A)same as Cf

B)”foundations 1”

21-15-9

Back squats 135/95

Hr push ups

Tuesday 

A)2-4x nft 

1 min plank

10 plate OH squats

:20sec of scap pull ups

10 glute hollows

B)pull ups skills and drills

C)amrap 20/“swinging Cindy”

5 pull ups

10 push ups

15 kB swings 53/35

Bootcamp/Tuesday 

A)same as CF

B)pull ups skills n drills

C)”baseline revamped”

3x

500m row

40 kbs 53/35

30 sit ups

20 dB shoulder to OH 50/35

10 pull ups

Wednesday 

A)2-4x

3 Flounders 

10 kips

30 single unders

B)toes to bar skills and drills

C)4x

300m run

20 box jumps 24/20

10 toes to bar 

Bootcamp/Crossfit 

A)2-4x

200m row

10 v ups

5 burpees

B)deadlift/work on skill and wod weight 

C)5x

5 deadlifts 275/185

10 ball slams 30/20

15 bar jump overs (there and back)

Thanksgiving/Thursday 

9am &10 am classes only. 

A)2-4x

10 box jumps 

10 pvc over head squats (focus on stretch and depth; proper pause position)

3 pull ups

B)technique wod/wod prep

C)partner wod/alternating rounds 

20 rounds total/10 each athlete

-5 Hang power cleans 135/95

-5 thrusters

-5 pull ups

-150m run

9am Crossfit kids $5 drop in

Wod tbd. 

Friday 

5am-630am open gym

830am-12noon open gym

530-730pm open gym

Saturday 

9am/10am same 

A)2x w/pvc, 2x with BB

(All wide grip)

5 deadlifts

5 Hang pull shrug

5 Hang highpulls

5 muscle snatches

5 snatch balances

5 full snatches 

B)full snatch 

EMOM 20

1 snatch (full)

For load 

Sunday 

Closed in observance of holiday weekend. 


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