Saturday October 7th Crossfit Inspire is hosting a fundraiser during all classes to help support Multiple Sclerosis (MS) which is an autoimmune disorder which affects the central nervous system. There is no known cure and it affects approximately 250,000 individuals including Coach Walker’s brother, Howard. https://www.facebook.com/groups/1224084921024613/permalink/1269749576458147/
Back Squat
6 Reps E2MOM x 8 Minutes (4 Sets) @ 70-75%
For Time
21-15-9
Ring Dip
9-7-5
Overhead Squat 185/135 (M 135/95)

(Increase Overhead squat reps to 15-12-9 if you need to keep it light)

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

Saturday October 7th Crossfit Inspire is hosting a fundraiser during all classes to help support Multiple Sclerosis (MS) which is an autoimmune disorder which affects the central nervous system. There is no known cure and it affects approximately 250,000 individuals including Coach Walker’s brother, Howard. https://www.facebook.com/groups/1224084921024613/permalink/1269749576458147/

 

Teams of 2 (or 3)

AMRAP 25:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53 (M 53/35)

Athletes will complete a full round before switching

 -or-

Teams of 2 (or 3)

AMRAP 25:

4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings 70/53 (M 53/35)

Athletes will complete a full round before switching

 

Heads Up:

Babysitting provided at 9:30 AM

Yoga at 9:40 am & 6:30 pm

Push Press
5-4-3-2-1 (climbing)

followed by..

Every 3 Minutes for 18 Minutes (6 Rounds)
10 Burpee Box Jump Overs 24/20
10 Push Press 135/95 (M 115/80)

 

Heads Up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:15PM

Yoga meets at 9:30AM and 6:15 PM

BootCamp class meets at 5:15AM and 9:30AM

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

Beginning today, you will see a slight change to the Tuesday and Thursday programming. We’ll post a variation of the WOD geared more towards those with a goal of general fitness vs the sport of CrossFit. The variation will be an option for you to take during regular classes with the main difference being a replacement move for barbell work and higher skill gymnastics (ex. Muscle ups and handstand pushups).
5 Rounds for time:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
*Rest 1 Minute

(Try to keep times consistent each round)

Fitness Alternative:

5 Rounds:
200 Meter Run
30 Double Unders (60 singles)
12 KB Swings 53/35
12 Goblet Squats 53/35
*Rest 1 Minute

-then-
Metcon (Time)
Mid-Line
18 – 15 – 12 – 9
GHD Sit-Ups
Assault Bike Calories (Airdyne 30-25-20-15)

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

Beginning this week, you will see a slight change to the Tuesday and Thursday programming. We’ll post a variation of the WOD geared more towards those with a goal of general fitness vs the sport of CrossFit. The variation will be an option for you to take during regular classes with the main difference being a replacement move for barbell work and higher skill gymnastics (ex. Muscle ups and handstand pushups).

Snatch 3X1 @ 75%, 2X1 @ 80-90%

-then-

AMRAP 18:
18 Calorie Schwinn (12 cal Assault or Row)
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

800 Meter Run
50 Overhead Squats (45/35)
800 Meter Run
50 Thrusters (45/35)
800 Meter Run
50 Front Squats (45/35)

 

Saturday

Heads Up:

Comp WOD meets at 8AM

EWOD meets at 10AM

Open gym meets at 10 AM – Noon

AMRAP 4:
3 rounds:
12 Deadlifts 95/65
9 Hang Power Cleans 95/65
6 Push Jerks 95/65
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
2 rounds:
12 Deadlifts 135/95 (M 115/80)
9 Hang Power Cleans 135/95 (M 115/80)
6 Push Jerks 135/95 (M 115/80)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4:
1 round:
12 Deadlifts 155/105 (M 135/95)
9 Hang Power Cleans 155/105 (M 135/95)
6 Push Jerks 155/105 (M 135/95)
Max Calorie Row in Time Remaining

 

 

Heads Up:

Babysitting is provided at 9:30AM

OLY Class 9:30 AM

Open Gym class meets at 7:15PM

Yoga at 6:30 pm

Sorry, no Yoga tonight.

On the Minute x 8:
Hang Power Snatch + Power Snatch (70% across)

AMRAP 15:
55 Power Snatches (95/65)….No Dumping!
55 Pull-Ups
55 Calorie Airdyne
55 Handstand Push-ups

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 5:15AM & 9:30 AM

Yoga at 6:15 pm

 

Front Squat Complex. One Complex = 1 Pausing Front Squat (2 second Pause) + 1 Front Squat (no pause)
On the Minute x 7

Set #1 – 1 Complex @ 50% of 1RM Front Squat

Set #2 – 1 Complex @ 55% of 1RM Front Squat

Set #3 – 1 Complex @ 60% of 1RM Front Squat

Sets #4-7 Build to heavy complex

-then-

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

 

Heads Up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 5:15AM & 9:30AM

Please sign in prior to class at one of the kiosks. 15 burpee penalty if you start class without signing in. (There’s an App for that too!)

15*12*9*6*3:
Strict Ring Dips
Strict Pull-Ups
*200 Meter Run Following Each Round

 

Heads Up:

Babysitting provided at 9:30 AM

OLY Class 9:30 AM & 5:15 PM