1. Don’t forget to place your Kettlebell Kitchen orders. It’s a great meal prep/delivery service to help with your nutrition goals! (Order Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

2.Don’t forget to get your 2019 Fitness goals up on the goals board!!!

“Get A Grip” For time:
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Don’t forget to get your 2019 Fitness goals up on the goals board!!!

Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 1 Minute
Dumbell Strict Overhead Press x 15 reps
Rest 1 Minute
Supine GHD Hold x :45
Rest 1 MinuteMetcon (AMRAP – Reps)Against a 3-minute running clock…
500/400 Meter Row
Max Reps of Burpee Box Jump-Overs (24″/20″)

Rest 3 minutes, and complete a total of 3 sets.

Score = total Burpee Box Jump-Overs

Don’t forget to get your 2019 Fitness goals up on the goals board!!!

AMRAP in 8 Minutes of:
30 Double Unders
20 Kettlebell Swings (53/36)
20 Sit Ups

Rest to the 10:00 mark, then:

AMRAP in 8 Minutes of:
200m Sprint
20 Single Arm Kettlebell Clean and Press 10/arm (53/36)
15 V-Ups

For the KB clean and press – the kettlebell must touch the ground before every rep, then caught in the front rack position before being pressed or push pressed overhead to finish the rep.
-You may do as many as you would like on each arm up to 10 before switching sides.

Rest to the 20:00 mark, then:-

AMRAP in 8 Minutes of:
20 Alternating Weighted Lunges (53/36)
12/9 Calorie Assault Bike
10 Hollow Rocks

Tuesday January 8th, Kettlebell Kitchen will be here during the evening classes! Come check out how their meal prep/delivery service can help with your nutrition goals!

Don’t forget to get your 2019 Fitness goals up on the goals board!!!

Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

For time:
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

Tuesday January 8th, Kettlebell Kitchen will be here during the evening classes! Come check out how their meal prep/delivery service can help with your nutrition goals!

Don’t forget to get your 2019 Fitness goals up on the goals board!!!

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

Holiday Hours:
New Years eve  5am, 6am, 9am and noon
New Years day 10 am

Sunday Fun Day!!

In Teams of 3 AMRAP with 35 Min Running Clock

2100m/1500mRow

Into

AMRAP of:

30 Burpees

45 KB Goblet Squats 53/36

60 AbMat Butterfly Sit Ups

75 KB Swings 53/36

200m Run Together

Teammates must rotate after every  run giving each  athlete a chance to start the round.

Holiday Hours:
New Years eve  5am, 6am, 9am and noon
New Years day 10 am

If you will be here on Saturday, please wear a Crossfit Inspire shirt if you have one.

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
10 Hang Squat Cleans (135/95 lbs)
10 Shoulder to Overhead (135/95 lbs)
10 Box Jumps (24/20)

Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2+ reps @ 90%+
Rest 2 minutes between sets.

Metcon (AMRAP – Rounds and Reps)Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Back Squat Take 20-25 minutes to build to a 1-RM Back Squat
Suggested sets:

*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%Metcon (Time)For time:

Run 400 Meters
40 Kettlebell Swings (53/36)
40 Single-Arm Kettlebell Thrusters (53/36 – 20 each side)
40 Kettlebell Swings
Run 400 Meters

Snatch (20 – 25 Minutes to build to todays heavy 1 Rep)If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

Metcon (4 Rounds for reps)Four sets for max reps/calories of:
60 seconds of Assault Bike or Row (for calories)
30 seconds of Power Snatches (135/95 lbs)
Rest 3 minutes

Push hard on these power intervals!