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Today’s Workout (CrossFit + SWEAT)

• 4 Rounds EACH for reps
  • 2 Minutes of Rowing (Calories)
    2 Minutes of Squats
    2 Minutes of Push Ups
    3 Minutes to run 400m

After the run, rest for the remainder of the 3 minutes before beginning the next round. Put 400m times in the comments.

CRX: Wear a weighted vest

Today’s Workout

Strength

• Weighted Strict Pull Up
  • 5-3-3-3-1-1-1-1-1

Conditioning

• 15/12 Calorie Assault Bike
• 21-15-9-6-3 Thrusters

Round 1: 75/55#

Round 2: 95/65#

Round 3: 115/75#

Round 4: 135/95#

Round 5: 155/105#

Today’s SWEAT Workout

• 5x
  • 10 Goblet Squats AHAP
  • 100′ Sled Pull AHAP
  • :30 Wall Sit

Today’s CrossFit Workout

Conditioning

• 2 Rounds For Time (Time Cap= 35:00):
  • 30 Calories AAB
    20 Wallballs (20/14#)
    10 Ring Muscle Ups
    20 Strict Handstand Push Ups
    30 Burpees

Today’s SWEAT Workout

Conditioning

• AMRAP15:
  • 12/9 Calorie AAB
    19 Wallballs

Go Harder
20/14# WB

After Party

• 5x
  • 1:00 Plank
  • 1:00 Rest

Today’s Workout

Conditioning

“Panic Breathing”

• 2 Rounds EACH:
  • 500m-400m-300m-200m-100m Row SPRINT
  • Partner will hold a front rack carry at 135/95# while partner is rowing

*Any time the bar is dropped from the Front Rack, 5 Synchronized burpees

*Rows should be performed at a MERE sub-maximal effort (85-90%)

Today’s Workout

With a Partner:

• AMRAP8, alternating MOVEMENTS:
  • 10 DB Shoulder to OH (2×50#/2×35#)
  • 5 DB Thrusters
  • 10 DB Reverse Lunges
• Rest 2:00
• AMRAP8, alternating ROUNDS:
  • 5 Burpee Box Jump Overs (24/20″)
  • 5/3 Strict Pull Ups
• Rest 2:00
• Run 1 Mile in 200m increments, alternating with your partner

FREE COMMUNITY CLASS EVERY SATURDAY AT 9:30AM. No membership required. No commitment. Come see what we are about!

Today’s Workout (CrossFit + CF LITE)

• EMOM35:
  • 1- 200m Run
  • 2- 15 Burpees (SX= 10 Reps)
  • 3- 50 Double Unders (SX= :40 of Attempts/Practice)
  • 4- Max Cal Row/Ski
  • 5- REST

Today’s Workout

Strength

• Squat Clean 5×2 @ 85%

Conditioning

• For Time:
  • 15-12-9 Burpees Over Bar
  • 5-4-3 Clean and Jerks (RX 185/125#) (CRX 225/155#)

CrossFit LITE

• 25 Minutes:
  • 6R/6L SeeSaw Press
    6R/6L Reverse Front Rack Lunges
    6R/6L Renegade Rows
    6 Floor Glute Ham Raises
    :30 Hollow Hold + :30 Arch Hold

Reminder that our first networking event, Beers and Business, will be held tomorrow, 11/10 at CFSE from 6-8pm. We have over 10 businesses (within the gym!) coming to participate. Please show your support by stopping by and chatting with your fellow members about their jobs, hobbies, and passions! We look forward to seeing you!

Today’s Workout

• 7 Rounds For Time:
  • 10 Front Squats (RX- 155/105) (CRX- Bodyweight)
  • 2 Rope Climbs

Today’s CF Lite Workout

• 7 Rounds:
  10 Dual DB Deadlifts
  10 Dual DB Front Squats
  1 Rope Climb