1. Ali’s YOGA CLASS has moved to Tuesdays from 6:15 to 7:30 starting next week, January 22nd.

2. Remember Kettlebell Kitchen orders need to be placed Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Kettlebell Swings (53/36)
60 seconds of Box Jumps (24″/20″)
60 seconds of Shoulder to Overhead (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds

1. Ali’s YOGA CLASS has moved to Tuesdays from 6:15 to 7:30 starting next week, January 22nd.

2. Remember Kettlebell Kitchen orders need to be placed Wednesday by midnight for Sunday delivery and Saturday for Wednesday delivery.

Push Press Five sets of:
Push Press x 4-5 reps

Rest 2 minutes

Build to today’s heavy 4-5 reps.

For time:
800 Meter Run
150 Air Squats
800 Meter Run

Friday Challenge (Optional)

Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell

Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.

1. Remember Kettlebell Kitchen orders need to be placed 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!!!

Push Press Five sets of:
Push Press x 4-5 reps

Rest 2 minutes

Build to today’s heavy 4-5 reps.

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

1. Remember Kettlebell Kitchen orders need to be placed 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!!!

A1: Metcon (No Measure)Scaled Version
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

A2: Metcon (No Measure)Rx Version
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)

Rest 5 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

1. Remember Kettlebell Kitchen orders need to be placed 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!!!

Power Clean Every 2 minutes, for 20 minutes (10 sets)
Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches (50/35 lbs)
60-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
60-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)

1. Remember Kettlebell Kitchen orders need to be placed 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!!!

Interval Test (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.Rounds should be finished in 4:00 or less. If you are near or over that time, scale movements or reps.

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!!!

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

For time:
800m Run or 1000m Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups1 Push up or Ring Dip + 1 Pull up or CTB Pull Up = 1 Bar Muscle Up

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.

Front Squat Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 minutes between sets.

4 Rounds for Time of:
400m Run
10 Handstand Push Ups
15 Toes to Bar
20 Alternating Dumbbell Snatches (50/35)

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

(AMRAP – Rounds and Reps)In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
14 Thrusters (115/75 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…Metcon (AMRAP – Rounds and Reps)In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Hang Squat Cleans (115/75 lbs)
9 Chest-to-Bar Pull-Ups

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

Bench Press (Take 20 minutes to build to a 2-RM Bench Press)

Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
10 Renegade Rows (50/35 lbs)
20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right