Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Complete 3 rounds of (30 minute cap)

• 25 Pullups

• 50 Pushups

After round X:

• (1) run 800m;  (2) bike 2.4km/2.0km; (3) row 1000m/900m

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Back squat, 5x3 @ weight from last week's front squat 3RM

• 5 Stick jumps, 30"/24", after each set

Conditioning

2 Rounds per time of (12 Minute cap)

• 15 Box jump overs, 36"/28"

• 100m Farmer's carry, double KB 70#/53#

• 1.5km/1.2km bike

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Five 2-minute rounds of:

• 6 Double DB Squat clean thrusters, 50#/35#

• 200m Run

• ME Double unders in remaining time

Rest 1:00 between rounds; goal is consistency (score slowest round)

Skill work

E2O2x5 complete FOR QUALITY:

• 5 Push jerks @ 70% + 1 set straight leg kipping toes-to-bar 

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

CFWP Field Day

Friends/family welcome!  Meet 9am at the Harvard Gulch track.  Use your fitness and get out of your element (no barbell, no gymnastics) by competing in 7 events testing strength, speed, agility, etc.  

• Zig zag sprint

• Long jump

• Slam ball throw

• Obstacle course

• 3-cone drill

• Atlas stone carry/run

• 1 mile run

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

12 Min Rotating EMOM of

• 6 Deadlift across @ ~80%

• 5 Tempo Strict Ring Dips @22x1

• Rest

Conditioning

7 Minute EMOM of

• 10 Wall balls, 20#/14#

• 5 Power cleans, 155#/105#

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

Every 4 minutes for 8 rounds, complete:

• 20 KB reps

• 400m Run

Odd rounds: 20 Lunges, 53#/35#; Even rounds: 20 KB swings, 53#/35#. Goal is consistency, 3:00 cap per round.

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Skills

• Complete 5 sets of {5 Toes-to-bar + 3 Bar Muscle-ups)

• Focus is on straight legs; rest as needed

Conditioning

Every 3:00 for 5 sets complete:

• 250m Row

• 12 Push press, 115#/80#

Each round is a sprint.

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Oly skills (20 minute running clock)

• 10 Minute EMOM of 3 Tall Snatch; start with empty bar and build slowly working on speed

• 10 Minute EMOM of 1 snatch pull + 1 squat snatch (re-set after the pull); start where you finished the tall snatches and build

Conditioning

In 5 Minutes:

• Bike for distance (km)

5 minute rest then 5 Minute AMRAP of

• 5 Hang squat snatch, 95#/65#

• 5 burpee box jumps, 24"/20"

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

• Front squat 3RM re-test

• compare to 6/11

Conditioning

For time, complete (15 min cap)

• 800m Run

then 3 rounds of

• 10 Strict C2B Pullups

• 10 Strict HSPU

• 20 Pistols

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength:

• For quality, complete 5 sets of 1 TGU each arm

• Build each set if possible

Conditioning

In teams of 3, complete 10 rounds *each*, conga line style, of:

• 15/10 cal bike sprint

• 10m burpee broad jump down

• 10m sprint back

1:00 cap per round.

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastic Skill:

In 10 minutes:

• Accrue 50m of HS walking practice

• 5 sets of kipping toes-to-bar practice (straight legs)

• Rotate between movements as desired

Conditioning

25 Minute AMRAP of

• Run 400m with MB held in front, 20#/14#

• 40 sec HS hold (Rx+ 6 strict HSPU into 30 sec hold)

• 20 sec chin over hold

• 20m double DB front rack lunges, 50#/35#

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill: Spend 12 Minutes on Kettlebell practice

• Double KB snatch, sets of 5-8

• One-arm KB OHS, sets of 5-8 each arm

• Alternate movements and build if possible

Conditioning

Complete for time (16 min cap)

• 100 Double under buy-in

then 3 rounds of

• 30 alternating DB snatch, 50#/35#

• 30 Wall balls, 20#/14#

then

• 100 Double under cash out

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a running clock, from 0-10:00 complete:

• 10 min Alternating EMOM of Bike 0.6km/0.5km + 15 SDHP, 75#/55#

  From 10-20:00:

• Warm up front squat to 10-20# more than last week

  From 20-30:00 complete

• 10 min EMOM of 1 Front squat, across

  From 30-40:00 complete

• For quality, rotate through sets of 30 second couch stretch each leg and 30 second hollow holds

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Skill

E2O2x5 complete

• 2 strict MU + 2 kipping muscle-ups + 5 sec in support

Conditioning

• At 0:00 complete, 50 C2B Pullups

• At 5:00 complete 60 Ring Pushups

• At 10:00 complete 60/45 cal row

• At 15:00 complete 50 Bar-facing burpees

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

8 Min EMOM of

• Squat Clean + Hang squat clean + Split Jerk

• Start at ~60% and build

Conditioning

Five 2:00 Rounds of:

• 10 Deadlift, 135#/95#

• 200m Run

• ME Hang squat clean thrusters, 135#/95# in remaining time

Rest 1:00 between rounds

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, complete:

• 20x250m Row

• Alternate rounds so each partner rows 10x

Skill

15 Min Rotating EMOM for quality

• 6 Bench press, you pick the weight to go UB all 5 sets; hold 2 seconds at the top of each rep

• 1 set straight leg Toes-to-bar practice

• 30 Sec Pistols practice

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

Every 90 seconds for 8 sets, complete:

• 1 Snatch balance + 1 OHS

• All squat reps have 5 second pause in the bottom; start light and build each set

Conditioning

In teams of 2, with 1 person working at a time, complete

• 20 Squat snatch, 135#/95#

• 50/35 Cal bike

• 30 Squat snatch, 115#/80#

• 50/35 Cal bike

• 40 Squat snatch, 95#/65#

Aim for touch-n-go reps at each weight, not singles.  15 Min Cap

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

For time, (30 min cap):

• Run 200m, 400m, 800m, 800m, 400m, 200m

Between all runs complete:

• 20 KB swings, 53#/35#

• 20 Pushups

The workout finishes with a 200m run.

Gymnastic Strength

10 minutes FOR QUALITY, completes rounds of

• Tripod Headstand Holds

• L-sit Holds

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

E202x5 Complete

• 2 Deadlifts @~90% + 1 Set UB C2B Pullups

• You pick the set size on pullups to be consistent and practice straight legs

Conditioning

In 6:00 complete:

• Row for meters (compare to 6/6/18)

Rest 3:00 Then 6 Min Alt EMOM of

• 1:00 Wall balls, 20#/14#

• 1:00 Strict Pullups

Elite Fitness for Everyday People!

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

E4O4x4 complete for time:

• 10 Double KB Hang power clean & jerks, 53#/35#

• 400m Run

Strength

• Complex = 1 Behind-the-neck Split Jerk + 1 Split Jerk

• From the rack, start at ~60% and build to a heavy of the complex