Squats then Chasing Waterfalls

Monday, November 30, 2020

Pictured above: Throwback photo of Flynn from a few years ago

1. STAMINA SQUATS
OTM x 8 minutes (4 rounds)
Min 1: 5 FS
Min 2: 10 BS
Week 1 of 5

2. CHASING WATERFALLS 
4 Rounds
30/24 Cal row or 22/15 Bike or 300m run
30 WB 20/14
30 Alt DB PSn 50/35
25 minute cap

TUESDAY

1. HS WALK BENCHMARK
For time: 300’ HS Walk
5 minute cap

2. TRIPLE SEC
For time:
15-12-9
Kipping HSPU
T2B

200 DU

12-9-6
Kipping HSPU @ 3.5/2” deficit
C2B Pull ups

150 DU

9-6-3
Kipping SHPU @ 5”/3.5” deficit
BMU

100 DU

20 minute cap

WEDNESDAY

WISE MEN
AMRAP 3:00
3 PC 135/95
3 FS
3 PJ
Rest 3:00

AMRAP 3:00
3 PC 155/105
3 FS
3 PJ
Rest 3:00

AMRAP 3:00
3 PC 185/135
3 FS
3 PJ

5 Minutes rest directly into:
7 Minutes to build to a heavy complex:
1 PC
3 FS
1 SJ

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.

OPEN GYM OR…

1. SNATCH TECHNIQUE
6 Sets
1 Low hang PSN
2 Low hang Squat Sn
Set 1 60% 1RM Sq Sn
Set 2 65%
Set 3 70%
Set 4,5,6 75%

2. OPTIONAL RECOVERY
AMRAP 20
1 Rope climb *  (at your own risk, not covid sanitized)
10 Dbl DB box step overs
20 Abmat situps
30/21 cal row

FRIDAY

SIDE EFFECT
AMRAP 10’
5 DL 335/235
10/7 Cal A-Bike, 13/10 Cal Row or 200M run
50’ HS Walk

5:00 rest

AMRAP 10’
10 DL 225/155
15 Kipping HSPU
200m Run

2. OPTIONAL/TIME PERMITTING
2-3 Rounds:
25 Abmat situps
1:00 Plank
15 Pushups

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!

HOW TO USE THE NEW SCHEDULE

A PUSH PRESS TUTORIAL…IN PICTURES

No, not that Push Press, but close!

Thanks to our new leader, Derek, we have transitioned from the old-school schedule book to Push Press. Push Press is a gym-management software package that includes scheduling. So….it’s time to get on board!

This is your app. It’s called the Push Press Members App.  Add it from Google Play (Android) or the App Store (Apple).  If you’re still on a flip phone or a Blackberry…we need to talk! 😂😂😂

You’ll set up your app using the log in you made in Push Press when you got the email from us to sign the waivers.

When you register, it’ll look like this, but it’ll say “Hi [your name]”.

The two things you’re going to want to do in your app are:

Schedule classes

Check-in for class

We start this process by clicking the hamburger menu (three lines on top of each other) in the upper left-hand corner. This is shown in the image above at the red arrow.
It will reveal a left sidebar menu. You are looking for the CLASSES OPTION. 

Once you click “CLASSES”, you’ll be taken to a calendar menu with dates across the top and classes listed in chronological order top to bottom.  Also note that you are in the “Schedule” tab of the two available options: SCHEDULE, and RESERVED.

You will select the date at the top, and then the class time you want. Touch anywhere in the row of the class you wish to attend and it will take you to a confirmation screen. 

Select ACTIVE here, and you’re all set.

NOW…one more step. When you arrive for class, either in the parking lot or your car, we’ll ask that you pull up that app again, follow the same steps, but this time on the, you’ll go to the “RESERVED” TAB (A) and then touch the green button  RESERVED (B). 

Click CHECK IN and you’re all set!

CONGRATULATIONS!🥳🥳🥳

You have officially scheduled a class….without a pen….from your living room or car!

We can’t thank you enough for working through this change with us. It was necessary to keep our overhead down and our box “rolling with the times”. If you have any feedback or ever want to bend Derek’s ear, his email address is: Derek@crossfitrebels.com.