Call Us: (775) 870-7924

07/23/2020

22
Jul

07/23/2020

Announcements

Beach Day this Saturday! Let us know if you can make it.

Classic Fitness – CrossFit Group Classes

Warm-up

Stroke Rate Rowing Drill (No Measure)

3 min Row @ 2:15/500 or faster

– 1 min Stroke Rate<20
– 1 min Stroke Rater<18
– 1 min Stroke Rate<16

Warm-up (No Measure)

12 Squats

12 Jumping Ring Dips

12 Narrow Stance Squats

30s Ring Support Hold

12 Lunges/Shrimp Squats/Pistols

Clean Technique Warm Up (No Measure)

Clean High Pulls

Turnover Drills

High Hang Power Cleans

Position Work

Power Cleans

Front Squat/Clean warmup with bar

Weightlifting

H: Front Squat (4 x 9)

F: High-Hang Clean (5 x 3)

Rx/P: Clean (5 x 3 @ 83-88%)

Gymnastics

H: Low Ring Dips (4 x 4 @ 50X2)

F: Ring Dips (4 x 4 @ 50X2)

Rx: Ring Dips (4 x 4 @ 50X2)

P: Ring Dips (4 x 4 @ 50X5)

Metcon

Metcon (Time)

4 Rounds

H – 16 Walking Lunges

16 Cal Row

F – 16 Shrimp Squats

20 Cal Row

Rx – 16 Pistols

24 Cal Row

P – 16 Weighted Pistols 26/18

26 Cal Row