WEEK OF 2/12/24

1) 2nd Annual Health Expo – Sponsored by CFG and Homefront Properties Group
FREE April 13th (Info coming soon- for now, add to calendar now for cooking demos, skills clinics, bootcamps, vision board creations and community fun!)

2) SPRING FLING 2024
Saturday, April 20th.  Male/Female teams of two.  In-House event.  Find a partner to spend the day doing what we do best…CrossFit!

3) Generation Nutrition 28-Day Challenge
“Summer Ready” beginning in April and leading up to Memorial Day!!! Focus on lifestyle and nutrition goals with a group to be feeling great heading into summer!  Registration coming soon!

Monday

Strength Option
Every 2 minutes x 6 sets:
Clean
Sets 1 & 2: 75% x 2
Sets 3 & 4: 80% x 2
Sets 5 & 6: 85% x 2

Fitness Option
Same clock as Front Squat:
10 KB Swings (55/35)
20yd Sled Push @ 135/90

WOD
For time:
4-8-12-16-20-24 reps:
DB hang power cleans (50/35)
2-4-6-8-10-12 reps:
Burpees over the DB
Goal: 8-12 minutes
Note: Perform 2 with the left or right and then switch arms.  Perform 2 burpees.  Perform 4 with left or right and then switch arms.  Perform 4 burpees. And so on and so on.

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Tuesday

Strength Option
Every 2:30 minutes
Bench Press
75% x 8
80% x 6
85% x 4
90% x 2
80% x 8

Fitness Option
Same clock as Bench Press:
10 DB Bench Press
10 Ring Rows

WOD
AMRAP in 10 minutes:
4 Handstand Pushups
8 Toes to Bar
12 DB Step-Ups (50/35)
Goal: 4-7 rounds

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Wednesday

Stamina WOD
6 rounds for total calories:
Row/Ski/Echo x 2:30 minutes
Rest 2:30 minutes between efforts

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Thursday

Strength Option
Every 2 minutes x 6 sets:
Snatch
Sets 1 & 2: 80% x 1
Sets 3 & 4: 85% x 1
Sets 5 & 6: 90% x 1

Fitness Option
Sprint 20yd Suicide
KB Farmer Carry 40yds (70/55)

WOD
4 rounds each for time with a 4 minute cap each round:
15 KB Swings (55/35)
Run 200m
15 Pullups
Rest to the top of the next 4 minute start
Goal: 3 minutes or less per round

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Friday

Strength Option
Every 2:30 minutes
Front Squat
80% x 8
85% x 6
90% x 4
95% x 2
85% x 8

Fitness Option
Same clock as Front Squat
Ski 300m/250m

WOD
5 rounds for time:
50 Double-Unders
6 Thrusters (135/93)
Goal: 8-12 minutes or less

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Saturday

Fitness with friends

Sunday

Open Gym
8am-10am