Class Schedule Update
Beginning Monday April 29th, we will be introducing an additional morning class at 9:15am. To accommodate this, we will be moving the current 8:30am class to 8:15am. These are the only class changes, all other classes will remain the same (no changes to the noon or evening classes). So, the updated morning schedule Monday-Friday will be:
5:30am – CrossFit Class
6:30am – CrossFit Class
7:30am – Open Gym
8:15am – CrossFit Class (with childcare)
9:15am – CrossFit Class
*The gym will close at 10:30am as before unless noted otherwise. As always, open gym is permitted in the Hall of Gaines during CrossFit classes.
Childcare will occur during the 8:15am class.
End of April/Early May – Nutrition Challenge (exact start date TBD)
May 27th – Memorial Day Murph
June 8th – Cornhole Tournament
June 29th – Civil War!
We are just a couple weeks away from the CrossFit Total. The stregnth emphasis will continue as we build towards a max deadlift, squat, and strict press in early May.
MONDAY, APR 22
E2MOM 10 (5 working sets):
Goal: all 5 sets at 80%+
Hit several warm-up sets prior to the E2MOM. For experienced lifters, the goal is to do all 5 working sets at 80% or more. For newer athletes, the goal is to work up to a challenging set of 3 over those 5 sets.
Deadlifts shall be deadstop, no touch-and-go. Control to the barbell to the ground after each rep, do not drop the barbell.
9 deadlift (275/155)
3 ring muscle-ups
Muscle-up scaling options:
3 strict pull-ups + 6 push-ups
6 kipping pull-ups + 6 push-ups
Use bands for assistance if needed
TUESDAY, APR 23
E3MOM 15 (5 sets):
5 strict press
15 GHD sit-ups or 25 abmat sit-ups
Perform 5 barbell strict press, then perform the sit-ups all within the 3-minute window. Build in weight as needed over the 5 sets.
Min 1 – 15/12 cal row
Min 2 – 8 push press + 5 front squat (115/75)
Start half the class on the row, and half on the push press as needed to share equipment. Select a weight for the push press that allows you to go unbroken each round.
WEDNESDAY, APR 24
16 single arm DB burpee (50/35)
16 single arm DB OH lunge
16 single arm DB snatch
All movements are non-alternating. Perform 8 on one side then 8 on the other side.
EXTRA CREDIT (CHECKBOX)
3 sets to failure:
Max DB hammer curls
Max DB bench press
Max hollow rocks
Pick a DB weight that you can get at least 8 reps done each set.
THURSDAY, APR 25
Back squat 5×3
Goal: all 5 working sets a 80% or more
Warm-up and perform 5 working sets at 80% or more of your 1RM. Newer athletes may build to a challenging set of 3 over the 5 sets.
5/4 strict pull-ups
10 KB front rack box step-ups, alt leg (53/35 KB, 24/20 box)
30 double unders
A single kettlebell shall be held in the front rack position for the box step-ups. Hold the KB on one side for all 10 reps, then switch to the other side on the following round. Alternate legs for each rep of the step-ups.
DB box step up. Hold DB in any position (on shoulder, on back, at side, etc.)
FRIDAY, APR 26
WIth a running clock…
0:00 – 5:00:
Rest for the remainder of the 5 minute window. Sprint pace here, go for that PR!
5:00 – 20:00…
4 power snatch (135/95)
8 overhead squat (135/95)
If needed, split into two heats. Begin the second heat after the first heat has finished the row using the second clock.
Hanging knee raises
V-ups or knee tucks on floor