Squats and Isa-Ball

Monday, December 28, 2020

Happy Birthday George B!

Pictured above: Gloria crushing her power snatch while also looking cozy in her winter hat.

WORKOUT OF THE DAY

1. STAMINA SQUATS
OTM x 16 minutes (8 rounds)
Minute 1: 1 Front squat
Minute 2: 2 Back squats
82% 1RM FS

2. ISA-BALL 
AMRAP 12’
3 Power snatches (135/95)
15 WB (20/14)

THIS WEEK-AT-A-GLANCE

TUESDAY

1. STRICT HSPU CONDITIONING 
For Time:
120% ME Strict HSPU
Rest 1:00
100% ME SHSPU
Rest
Rest 1:00
80% ME SHSPU
Rest 1:00
100% ME SHSPU
Rest 1:00
120% ME SHSPU

2. LAYOVER 
5 Rounds:
11/9 Cal bike or 15/10 cal row or 200m run
10 C2B pull up
Directly into…
5 Rounds:
10 Power clean (95/65)
10 Push jerks

Cap: 20 minutes

WEDNESDAY

1. 8th GRADE
8 Rounds:
45 Double unders
30 Air squats
15/12 Cal row or 12/9 bike

Cap: 30 minutes

2. 10 MINUTES TO WORK HSW
5 Rounds NFT:
20 DB Weighted sit ups
50’ HS Walk

THURSDAY

Open for 6, 7, 8, and 9am classes only today. 

1. BYE BYE BYE 2020
For time
800m Run
50 Alt DB PSn 50/35
50 BJ 24/20
40 Burpees
40 DB Situp
30 T2B
30 DL 95/65
20 PP 95/65
20 Thruster 95/65
10 OHS 95/65
10 Sq Sn 95/65
800m Run

Cap: 40 minutes

FRIDAY

Closed for New Years.

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

 

UPCOMING
CROSSFIT COMPETITIONS
 

Saturday, January 16, 2021
CROSSFIT ABF NEW YEAR’S REVOLUTION
Location: Valor Fitness
Price: $180 for a team of 2
The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and masters division.
Registration: link here *Discount code posted at the Box for 20% off!

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

Saturday, February 6, 2021
THE VALOR GAMES
Location: Valor Fitness
Price: $150 for a team of 2
Divisions: Novice, Intermediate, Masters 35+, Rx
Registration: link here

UPDATED: Thursday, March 11
THE CROSSFIT “OPEN”
Location: Hosted at Rebels
Price: $20.00 for the 3 weeks, paid directly to CrossFit
All age and ability divisions
Registration: coming soon

Saturday, May 8th
MASTER’S MAYHEM
Location: CrossFit Palm Harbor
Price: $70 per person
Individual competition: beginner, intermediate, elite
Age divisions: 35-39, 40-44, 45-49, 50+
Registration: link here