Specialty Classes Schedule as of May 1st
Olympic Lifting Class w/John McKiernan
Wednesday 5:45pm – 7:15pm (capped at 6)
Saturday 10:45am – 12:15pm (capped at 10)
RomWod (Range of Motion Workout Of the Day)
Thur 10:30am – 11:15am & Sunday 2pm – 2:45pm
Competitor’s Class
Sunday 11am – 12:30pm
Swamp Rabbit Crossfit Gymnastics *Starting May 2nd* (capped at 6 people, so sign up early)
Tuesday 6:30pm – 7:30pm
Monday 4/25/16
21-15-9 reps for time of:
Power Clean 185/130
Burpees
Tuesday 4/26/16
Overhead Squat, Build to a triple
then,
For Time:
400 meter run
40 wall ball shots 20/14
400 meter run
Wednesday 4/27/16
As many reps as possible in 15 minutes of:
3 bar muscle-ups
25′ handstand walk
10 alternating KB snatch 53/35
Thursday 4/28/16
EMOM x 28 complete:
Minute 1 – 40 sec calorie row
Minute 2 – 20 sec hollow hold
Minute 3 – 40 sec weighted (goblet hold w/KB) step ups 20′
Minute 4 – 20 sec superman hold
Friday 4/29/16
Push Press, build to a triple
then,
As many reps as possible in 6 minutes of:
7 push press 135/95
20 double-unders
Saturday 4/30/16
4 rounds for time of:
2 rope climbs
100 ft sprint
4 squat cleans 225/155
100 ft sprint
Sunday 5/1/16
5 rounds for time of:
10 deadlifts 135/95
15 burpee over bar
200 meter run