• Joseph Luna

This Saturday the 22nd will be our in house Fundraiser mock weightlifting comp.  check with Coach Lo


Monday. 

A)warm up

B)split squats 

5x6

C)burpee intervals for reps 

-1 min on/Burpees

-1 min off/rest recovery. 

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)30 min sweat fest 

5x for reps

1min burpees

1min rest/recovery

1min jumping lunges

1min rest/write down your numbers 

1min double unders 

1min rest/drink water & think about your life. 

Tuesday 

A)warm up

B)work up to wod weight 

C)5x

5 deadlifts 275/185

10 DB Push Presses 50/35

30 bar jumps 

Bootcamp/Tuesday 

A)warm up

B)instruction/wod prep

C)”swinging Cindy”

20 min amrap of 

5 pull ups

10 push ups

15 KB swings 53/35

Wednesday 

A)warm up

B)L-Sit skills and drills

C)5x of

4 Turkish get ups

8 toes to outside bar 

300m run

Bootcamp/Wednesday 

A)warm up

B)wod pre/instruction 

C)”long time coming”

-100/70 cal row or bike 

-100 box jumps 24/20

-100m (10m shuttle runs)

30 min cap

Thursday 

A)warm up

B)wod prep/instruction 

C)30min cap 

“Lynne”

5x for reps 

Max reps -bench press body weight/.75 body weight

Max reps -pull ups (any)

D)2x 

500m row for time take break as needed. Find that pain cave. 

Bootcamp/Thursday 

Same as tuesdays Crossfit wod

Friday 

A)warm up

B)wod prep and instruction 

C)E2MOM 7

5 thrusters 135/95

15 wall balls 20/14

Bootcamp/Friday 

Same as CF

Saturday 

830am-10am open gym

10am beginner friendly Olympic weightlifting meet/$20 donation entrance fee goes to help www.mathewshope.com and those struggling with opioid addiction. 

Sunday gym closed 


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