Programming for June 26 through July 2, 2017

Congratulations to Cariann Perratta-Dickson, our June Athlete of the Month!
Her Q&A is here



SUMMER GEAR IS NOW AVAILABLE TO ORDER
There are many color options! The earlier the orders are placed, the faster we will receive bulk shipment to the gym. Make sure you have them sent to the gym to save on shipping cost.
http://store.instanttshirts.com/ala/shop/home

Upcoming Schedule
July 3rd- 6am, 7am, 830am, 930am, 11am (NO OPEN GYM & NO EVENING CLASSES)
July 4th- 9am Class ONLY
July 9th- Beach WOD
July 30th- Beach WOD


A reminder that there is a 7am Fitness class every Monday, Wednesday and Friday morning. We created this time slot because there was a demand for it, but we need to have a certain number of people in consistent attendance to keep it on the schedule. 

That being said,  if this is a time slot that works for you and you want to see stick around, come to class! :) But also, feel free to use this opportunity to introduce any family or friends who might be looking for a new routine this Summer to come in and try out this Fitness class/ time. Thanks in advance!"

Monday June 26, 2017

CROSSFIT

WARMUP:
200m Run
10 Squat Thoracic Rotations
10 Toe Touches
10 Pause Air Squats

 

****Wall Ball Mentality Week 3 (30 Unbroke Reps)****
You know who you are if you need to redeem yourself from last week.

20 Minutes For Quality
40m Lunge Press (20m each arm)
40 Strict C2B Pull-ups w/ Band
40 GHDSU
40 Handstand Shoulder Taps
Pike off a box if needed.
(Parition as needed. Suggested 4x10)

15 minute clock (T)
Sets of 12 unbroken reps on "Hook Grip" Deadlifts @60% 
400m recovery run after each set
(record total QUALITY reps and weight)
- rest 5 minutes -
2 RFT
30 Wall Balls (20/14)
15 Burpees

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FITNESS

WARMUP:
200m Run
10 Squat Thoracic Rotations
20 Crossover Toe Touches
10 Pause Air Squats
20 Sec Supinated Hang
10 Bootstraps

****Wall Ball Mentality Week 3 (30 Unbroke Reps)****
You know who you are if you need to redeem yourself from last week.

EMOM 8
Odd- 12 Double Arm KB Deadlifts
Even- 3-5 Strict HSPU or Pike

WOD
30-20-10
Wall Balls
KB Swings
Sit-Ups

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Tuesday June 27, 2017

CROSSFIT

WARMUP:
2 Minutes Assault Bike
2 Minutes Row
20-30 Second Standing Calf Raise
30 Second Squat Hold
10 Bootstraps
20 Pogo Hops
10 Pause Squats

STRENGTH:
Back Squat (Week 3)
65%x8
70%x8
80%x6
85%x6

For Time: (T)
2K Bike
100 Double Unders
1K Row

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FITNESS

WARMUP:
2 Rounds
1 Minute Assault Bike
1 Minute Row
20 Second Stand Calf Raise
15 Second Single Leg Hold each leg
1 Minute of Jumping Rope

Bike Sprints
8 Rounds
15 Seconds MAX EFFORT
45 Seconds REST

- Rest 5 minutes -

WOD

AMRAP 14
250m Row
20 Overhead Lunges w/ a plate
40 Double Unders

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Wednesday June 28, 2017

CROSSFIT

WARMUP:
200m Run
1 Minute Squat Hold
10 Bottom Half Burpees
20 Groiners

For Quality
Accumulate 2 min in double kb or db overhead hold
Accumulate 1-2 min in the top of dip hold
Accumulate 1 min in the bottom of dip hold

(Rest 2 minutes between positions)

 

WOD

"Operation Red Wings" (C)
4 Rounds
3 Bear Complex (135/95)
200m Run
8 Bar Facing Burpees
200m Run
8 Thrusters
200m Run

The rep scheme for Operation Red Wing was created to represent the following:
– 4 rounds represent the four man reconnaissance team
– 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
– 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
– 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

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FITNESS

WARMUP
200m Run
1 Minute Squat Hold
10 Bottom Half Burpees
20 Groiners

2 Rounds For Quality
1 min in double kb or db overhead hold
30 sec in the top of dip hold
30 sec in the bottom of dip hold

 

WOD

2 Rounds
200m Run
3 DB Man Makers
200m Run
8 Box Jump Overs
200m Run
8 Single Arm Thrusters (each arm)

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Thursday June 29, 2017

CROSSFIT
WARMUP:

Cycle through the following:
3x10 Single Arm High Pulls (each arm)
3x10 Strict Dips
3x10 Weighted Box Step Ups (each leg) 

STRENGTH:
10 Minute Clock  
Work upto a HEAVY Power Clean (WITH GOOD FORM)

WOD

Every 4 Minutes for 3 Rounds: (T)

300m Row
10 Box Jump Overs
5 Hang Power Cleans (115/75)

(Record Slowest Time)

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FITNESS

WARMUP:
EMOM 6
A- 30 sec bike
B- 30 sec walking lunges

EMOM 8
A- 8 Push Press (from the rack)
B- 8 KB High Pulls (each arm)

WOD
Every 4 Minutes for 4 Rounds
250m Row
10 Burpee Box Jumps (NOT OVER)

(Record Slowest Time)

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Friday June 30, 2017

CROSSFIT

WARMUP:
2 ROUNDS FOR QUALITY:
5 DB Man Makers
8-10 Strict HSPU or Box Pike
10 Squat Press Outs w/plate or KB
50m Single Arm Waiter Carry + 5 Single Arm Thrusters every 10m (each arm)

EMOM 14:
1 Power Snatch + OHS

-rest 4 min-

Class Split to 2 Groups
AMRAP 10 (RELAY)
40m Sled Sprint
1 Rope Climb

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FITNESS

WARMUP:
2 ROUNDS FOR QUALITY: 
5 DB Hang Squat Cleans
10 Strict HSPU or Box Pike (Perfect Form)
50m Single Arm Overhead Carry + 2 Single Arm Thrusters every 10m (each arm)

PARTNER WOD
100 KB Swings
90 Sit-Ups
80 Air Squats
70 KB SDHP
60 Calorie Row
50 Burpees
40 DB Snatches
30 Calorie Bike
20 10m Sprints
10 Rope Climbs

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Saturday July 1, 2017

WARMUP:
20 Minutes (or 3 Rounds) FOR QUALITY: 
500m Row
10m Crab Walk
10m Duck Walk
10 DB/KB Strict Press w/ 30 sec hold at the top of the last rep (each arm)
1 Minute Front Plank


WOD

4 Rounds for Time:
20 Push-Ups
20 Front Squats (95/65)
20 Push Press (same bar)
20 Sit-Ups

 

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Sunday July 2, 2017

WARMUP:
400m Run
20 Second Pronated Hang
30 Second Squat Hold
10m Side Shuffle (each way)
10m Karioka (each way)
10m Broad Jumps

WOD

"Hot Shots 19"
6 rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
In memory of:
Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)