Monday, May 14th, 2018

Image result for crossfit slam ball

What to expect this week?
Monday
Squat Cycle – Week 6, Day 1. Rowing and slam balls with built in rest.
Tuesday
Regular CF – Running, thrusters and distance jumping
Endurance – Running and thruster intervals
Wednesday
Moderate-heavy pulling, crawls, pull up bar gymnastics. Partner style.
Thursday
Regular CF – Squat Cycle – Week 6, Day 2. Jumping, body weight gymnastics, light squatting, rowing
Endurance – Decreasing rows, light squatting, jumping, body weight gymnastics
Friday
Running with rounds of a benchmark workout
Saturday
Teams of 4. Biking, squat to press, pull-up bar gymnastics, lunges
Sunday
Open Gym – 8a – 12p

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Squat Cycle – Week 6, Day 1
2 Sets: 2 Front Squat + 4 Back Squat @ 100% of 90% of 1RM Front Squat

12 Minute AMRAP:
12/9 Calorie Row
12 Slam Balls
12 Slam Ball Russian Twist
-rest 30s-

L1: 30/20# L2: 40/30#

Core/Mobility
1 Minute Banded Hamstring Stretch (per side)
1 Minute Pigeon stretch on box (per side)
1 Minute Unbroken Front Plank

L2

JFruh 5+12
Tonya 5+4
Angie 5+13
Sully 5
Jeff W 5+8
Belinda 6+1
Shaq 6
Amy 4+12
John 5+4
Mandy 5+2
Brett 6
Erin M 6
FD Matt 5+24
Nicole 6
Ashleigh 5+2
Marian 6+3
Cory 6
Jenny 6
McKown 6+6
Herder 5
Annie 4+15
Bill H 5
Caleb 5
Kapitan 5+23
Zach 5+12
Max L 6+23
Kanon 6
DLay 6
SPK 6
PDiddy 6+22
Mer 5+21
Aimee F 5+11
KDawg 5+9
6’9″ 6
Travis 6
Alan 4+27
Robin 5+1
Megan 6+10
Erika 5+21
Patrick 5+26
Jen R 5+11
Sarah 6

L1

Andy 5+3
GLord 5+5
Garza 6+2
Michele 6
Erin H 5+21
Janet 5+6
Chase 5+12
Laura 5+24
Rebecca 5+13
Scotty 5
Adam 5+10
Carolann 5+15
Khrista 7
Barb B 4+29
Chase 5+12
Laura 5+24
Hollywood 7+6
Grace 6
Christy 5+34
Nate 5+24
Ashleigh 6
Goodnow 6+7
Mat 4+30
Monty 4+18
Chris 3+26
Jen D 6
Christine 5+12
Simons 6
Beckham 5+7
Michael 4+8
Richard 5+16
Darren 5+24
Tracy 5+3
Sarah K 5
Nataleigh 5+1
Kristi 5+25
Trina 6
Shannon 6

MOD

John 4+10
Grace 4
Ted 5+2
Barb 5+4
Carol 6+2
Kristin 5+5
Mississippi 4+16
Tyler 4
Tessa 5+12
Scott 4+1
Anne 6+6
KK 5+9
Melody 4+21
Wilma Jane 5
Deanna 5

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