Monthly Archives : August 2017

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31 August

Friday, 9.1.17

End your week strong! Come finish your work here, AM or PM.     Deadlift 10@50% 10@60% 6×6@70% *hands must follow bar to floor   21min every 3min on 3 mins. 200m run 10 front squats 135/95 65% 10 T2B *adjust reps to ensure a rest time every round
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Abel Aldana

30 August

Thursday, 8.31.17

Say hello to the new faces in your class! Be sure to offer a helping hand.     600m run 30 kb swings 53/35 25/20 push ups 30 kb snatch tot/alt 20 burpees 25/20 push ups 30 OHWL w/ KB alt. 25/20 push ups 600m run
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Abel Aldana

29 August

Wednesday, 8.30.17

Evening classes only today: 330OG 530 630 730     3 position snatch (LH, MH, HH) spend 5mins to work up to 70-75%, then, 3 reps every 2 mins on 2 mins for 10 mins total.   5 rounds 15 wallballs 20/14 10 cleans 135/95 60% 100m run    
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Abel Aldana

28 August

Tuesday, 8.29.17

Reminder: we have 730pm class for a couple more weeks on Tues, wed and thurs.     Back squat Squat 10@50% 8@6)% 6×6@70%   21-18-15-12-9 Snatch 115/75 65% DB step up 24/20 –30/20# ea. alt.
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Abel Aldana

27 August

Monday, 8.28.17

BB Rodeo is October 7th. Find your teammates.     4 rounds 10/7 strict HSPUs 30sec rest 10/7 Strict pullups 30sec rest   20min AMRAP 8 pullups 10 box jumps 24/20 12 goblet squats 53/35 14 lunges w kb tot/alt 100m run
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Abel Aldana

26 August

Sunday, 8.27.17

rest day     meal prep take care of your muscles fly a kite maybe
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Abel Aldana

25 August

Saturday, 8.26.17

BB club 9am open to unlimited members     Snatch Balance 5min to work to 70%, then: 5×3@70% OHS 5min to work up to 75%, then: 5×3@75% Muscle Snatch 8×3@50% After, 15min cap to find heavy 2 rep snatch.
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Abel Aldana

24 August

Friday, 8.25.17

Dont miss your last workout of the work week!     Before the wod: 10mins of upper body mobility Practice better elbow extension, shoulder blade function, arm ROM behind the head, etc. Pain free is key.   WOD: “Jack” 20min AMRAP 10 push press 115/75 10 kb swing 53/35 10...
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Abel Aldana

23 August

Thursday, 8.24.17

Join us in Barbell Club this Saturday, 9am.     4 rounds 5 pistols each leg* 30sec rest 10/7 strict pull ups 30sec rest *banded, off a box, goblet squat   WOD 4 rounds 3/2 rope climbs* 50 air squats 300m run *4x pull & squat    
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Abel Aldana

22 August

Wednesday, 8.23.17

If you want your child to buiild total body strength, coordination and other skills, sign them up for CrossFit Kids! Today is the last day for sign ups.     WOD 35 wallballs 20/14 25 pullups 25 cleans 135/95 25 STO 25 cleans 25 pull ups 35 wall balls
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Abel Aldana