Monday, December 11th, 2017

taylor

As most of you know, our long time Head CrossFit Coach, Taylor will be moving on to a new position with the CSU Strength and Conditioning Program. Please wish him the best of luck with this new endeavor! He has programmed a fun final week for us – “Benchmark Week”. We will also be adding a new feature to our programming. With the release of the Monday workout, you will get a glimpse into what to expect for the remainder of the week. This will allow you to have a general understanding of potential movements and plan extra work you may be doing outside of normal classes. Enjoy!

Monday
Light squatting, barbell and jumping at high reps
Tuesday
Regular CF – Moderate to heavy snatching at low reps, running
Endurance – Running, light posterior chain and core
Wednesday
Rowing, light barbell and gymnastics
Thursday
Regular CF – Moderate to heavy pulling with pressing gymnastics
Endurance – Moderate pulling, bodyweight, interval timing
Friday
You might need a shower after this one. Lots of stuff, high reps!
Saturday
Running and bodyweight movements – partner style

WOD

“Fight Gone Bad”

3 Rounds:

1:00 Max Wall Balls 20/14#
1:00 Max SDHP 75/55#
1:00 Max Box Jumps 20”
1:00 Max Push Press 75/55#
1:00 Max Calorie Row
1:00 Rest

 Core Down

2 Rounds:

1:00 Couch Stretch
1:00 Plank

Rx
Max 268
Jared 410
Richard 253
Cates 278
Best 245
Big Ben 299
Beth 269
Amanda ?
Jeff W 272
Sully 263
Chris 272
Brett 333
Connor 278
Amy 218
Terra 300
Glord 245
Scotty 243
Jon 278
Budge 279
CarolAnn 254
Christa 320
Tweedy 208
Rebecca 186
Aaron 199
Jenny 269
Cory 345
Sp K 292
Travis B 358
McKown 332
Lexi 210
John A 226
Annie 256
Christy 250
Christine 194
Michael 199
Ryan 276
Katie 181
Max L 357
Matt M 240
Bill 278
Andy 271
Dave 205
Andrew 262
Bill F 351
Mer 290
Erin M 268
Campbell 270
Aimee F 260
Brad 234
Travis 264
Chris 210
K Trow 331
6’9′ 282
Jen Lay 302
Mark 227
Kristi 189
Alan 210
Megan D. 272
Robin 247
SM 339
Carrie 238
Tracy 193
Kanon 235
Steve S 303
Bob 300
Chase 290
Katy 213
Beth 199

MOD
Staci 287
Craig 203
Aimee O 216
Angie 245
Stephanie 224  WELCOME!!!!!
Shaq 318
Liana 196
Erin H 189
Barb 206
Tonya 253
JLord 293
Ashleigh 330
Bre alt.
Thomas 170
Kevin 264
Joanne 202
Herder 268
Lesa 195
Kyle G 244
Mick 280
Anne 176
Danny 253
KK 278
Susie 217
Lindsey 190
Trina 210
Melanie 184
Becky 270
Jen r 273
Shanno 219
Patrick 334
Nataleigh 210
Portia 156
Michelle 210
Jeff L 220

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