Announcements

The Running Class has been moved earlier to 6PM for the remainder of the year now that Daylight Savings has ended. See you this Thursday!

Running Club

6:00PM @ Heights High School

10 Minute Warm-Up
Dynamic Flexibility
Advanced Workout: 2x200m @ 90% effort; 8x1000m @ 5k Race Pace/1 minute recovery; 2 x 200m @90% effort
Novice Workout: 4 x 200m @ 90% effort; 6x400m @ 1 Mile Race Pace/200m Recovery; 4x200m @90% effort
2 Lap Cool-Down
Static Stretch

CrossFit

Cycle 2 – Week 4 – Day 4

Warmup

3 Rounds
10 PVC Snatch Grip DL
10 PVC Snatch High Pull
10 PVC Snatch Balances

Strength

Squat Snatch

Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

then

7×1 @ 80-90%

WOD

6 Rounds
Run 100m
7 Shoulder to OH 135/95lbs

Beginner: 85/55
Intermediate: 115/80
Advanced: Rx

Target Time: 4-6 Minutes. Time Cap 7 minutes. Run fast and go unbroken!

Competitor Extra

AMRAP 15 Minutes
Row 200m
40′ HS Walk
(20′ out, pirouette, 20′ back)
Rest :30

QuickFit

5 rounds
3-minute AMRAP
50 Double Unders or 75 Singles
7 Dumbbell Snatch (all on one side then the other)
12 Burpees
Farmers Hold with remaining time (2 Dumbbells)
Rest 1:00 after each round