Monday August 03, 2020

Monday August 03, 2020

STRENGTH

EVERY 2:00 x 5 SETS*

10 Back Squat

*Start light and build to a moderate.

(Score is Weight)

WORKOUT

EMOM x 14 MINUTES

MIN 1 – Max Meters Row

MIN 2 – 5 Back Squats (155/105)|(115/75)

(Score is Lowest Meters in Single Round)

Monday November 4th, 2019

Monday November 4th, 2019

*Don’t Forge to Vote on Tuesday!!!!

Course Correction

For time:

22-20-18-16-14

Push Press (40/30)|(30/20)

Back Rack Reverse Lunge

*200m Run after every full round.

CrossFit Open 20.4

CrossFit Open 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb/65 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb/85 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb/115 lb.
30 single-leg squats
10 clean and jerks, 225 lb/145 lb.
30 single-leg squats
5 clean and jerks, 275 lb/175 lb.
30 single-leg squats
5 clean and jerks, 315 lb/205 lb.

Time cap: 20 minutes

Monday April 29

Monday April 29

 “Play Dead”

In a 5:00 Window:

600 Meter Run/Row

Time Remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

400 Meter Run/Row

Time Remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell-Facing Burpees

–Rest 5:00–

In a 5:00 Window:

200 Meter Run/Row

Time Remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell-Facing Burpees

 

WOMEN

Open: As Written

Performance L2  115 – 135 – 155

Fitness L1 95 – 105 – 135

 

MEN

Open L3 As Written

Performance L2 155- 185 – 225

Fitness L1 135 – 155 – 185

 

Members or guests that use commercial travel (plane, bus, train) or travel outside the state of ME, VT, NH will not be allowed to drop-in or return to the gym, inside or outside, until one of the following has been achieved:

1) 7-day quarantine + taking a COVID test after 7 days + receiving a negative test prior to returning to class and bringing a copy of the negative test results that we will keep on file for a minimum of 30 days.
2) 14-day quarantine.