Announcements
- Please remember to not park in front of our Duck Pin neighbors, they are opening soon and have asked us to not park in front of their doors.
- Come Support your friends competing at The Stronger Together Series Volume 2 this Saturday at ASL CrossFit from 8-12ish.
- Ben and Brian
- Spencer and Gus
- Richard and Caleb
- Jessi and Jamie
- This is the home stretch of Bring You Friend to workout weeks! They get 2 free weeks of membership from their start date until the end of the month.
- Sunday classes are live! 9:30am every Sunday.
CrossFit Strength - snatch complex
Every 1:30
CrossFit Strength 2 - Clean Complex
Every 1:30
CrossFit Metcon - 1/22/2019 - CrossFit Metcon
3 Rounds AQAP:
21/15 Calories Bike/Row or 400m Run
21 Hang Power Cleans 95/65 Rx
21 Pull-Up Rx
21/15 Calories Bike/Row or 400m Run
21 Hang Power Cleans 95/65 Rx
21 Pull-Up Rx
Tone Strength - 1/22/2019 - Tone Strength
Every 1:30 X 7 Sets:
10 D-Ball Bear Hug Lunges +
10 Banded Pull Throughs
Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.
Then…
Every 1:30 X 7 Sets:
10 Dumbbell Sumo Stance Romanian Deadlifts +
10-15 Abmat Sit-Ups
Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.
10 D-Ball Bear Hug Lunges +
10 Banded Pull Throughs
Use a weight and band tension you can maintain for all 7 sets. For the Pull-Throughs focus on position over speed/tension. Lunges can be done forward or reverse step, athletes choice.
Then…
Every 1:30 X 7 Sets:
10 Dumbbell Sumo Stance Romanian Deadlifts +
10-15 Abmat Sit-Ups
Use weights and pick a rep quantity for the Sit-ups that you can maintain for all 7 sets. For the Deadlifts focus on position over loading.
Tone Fit - 1/22/2019 - Tone Fit
10 Minute AMRAP:
21/15 Calories Bike/Row or 400m Run
21 Kettlebell Hang High-Pulls 53/35
21 Ring Rows
21/15 Calories Bike/Row or 400m Run
21 Kettlebell Hang High-Pulls 53/35
21 Ring Rows