Thursday, September 1st 5 HSPU’s 10 Squat Snatch (M-95/W-65) 15 CTB Pullups 20 Box Jumps (24/18) 3 Rounds for Time. We will be closed this Sunday and Monday with the exception of opening for our free Labor Day WOD at 10:30 Monday.
Wednesday, August 31st 10-10-10-10-10 Back Squat & Bench Press Then: 10 Minute AMRAP: 15 Pushups 15 Knees 2 Elbows This is the last day of 10′s! Starting tomorrow phase 2 of our strength/power periodization program begins. All strength exercises will now be sets of 8 and all power exercises will be sets of 4. Remember, [...]
Rest Day. Dates to remember: 9-5: Free Labor Day WOD, bring your friends! 9-11: 911 Memorial WOD 9-17: Fight Gone Bad 6! Register under CrossFit Louisville East at www.fgb6.org. Let’s raise a lot of money for this good cause!
Monday, August 29th 5 Rounds of: 3 Cleans 20 Burpees For Time and Weight.
Sunday, August 28th 10-10-10-10-10 Front Squats Then: 12 Thrusters (M-95/W-65) 36 Double Unders 4 Rounds for Time.
Saturday, August 27th Let’s get ready for Fight Gone Bad 6 on September 17th! Register or donate at http://sportsgrants.org/fgb6. “Fight Gone Bad” 3 Rounds, 1 Minute per Exercise of: Wall Balls (20/10) SDHP (75/55) Box Jumps (20″) Push Press (75/55) Rower (Calories) Rest
Friday, August 26th Rest Day.
Thursday, August 25th 10-10-10-10-10 Shoulder Press Then: 15-Deadlifts (M-185/W-135) 15-Toes 2 Bar 5 Rounds For Time.
Wednesday, August 24th 5-5-5-5-5 Power Snatch Then: 250M Row 15 Burpees 30 Box Jumps (M-20/W-18) 45 Situps 4 Rounds for Time.
Tuesday, August 23rd 12 Muscle Ups (Scaled to either: 1 Ring Pullup/1 Ring Dip or 3 Pullups/3 Bar Dips) 75 Squats 3 Rounds for Time.
