SCHEDULE

Wednesday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingPower Clean (60/3, 70/3, 80/3, (85/2)3)MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1: Goblet Squat 50/35 Single DB Push Press 50/35 After Each Set: 100 Meter Farmers Carry 1.5/1.0

Tuesday

CrossFit 5150 - CrossFitView Public WhiteboardGymnasticsMetcon (No Measure)12 min. EOMOM 1. 5-10 MUs, C2B, Pull ups 2. HSPUs *This is skill work. You will alternate between any version of the 2 movements depending on your skill level. Rest as needed. Work on strict,...

Monday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/2, 90/1, 95/1, 98/1, (102/1)*)We are going for a one rep max. Dig deep, focus, stay tight! You are stronger than you think!MetconMetcon (AMRAP - Rounds and Reps)10 min. AMRAP 1...

Sanctuary Sunday

CrossFit 5150 - CrossFitView Public WhiteboardMetconBergeron Open Test (AMRAP - Reps)Open Test 20 min. AMRAP 50 Wbs 20/14 50 Dubz 40 Bjs 24/20 40 T2b 30 C2b 30 Burpees 20 Power cleans 145/100 20 Jerks 145/100 10 Power Snatches 145/100 10 MUsFinisher!Metcon (Time)For...

Saturday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)For time: 5 Rounds 60 Double Unders 15 Overhead Squats 115/85 3 Rope ClimbsCoreMetcon (Time)Buy In: 30 Plank To Knee Taps 3 Rounds: 10 V up 10 Tuck Ups 10 High To Low Planks Cash Out: 30 Plank To Knee...

Benchmark Friday

CrossFit 5150 - CrossFitView Public WhiteboardMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#*Judge/Athlete (Rx)Accessory WorkMetcon (No Measure)5 Sets 10 Bent Over Row 5 Strict Press 30 sec. Weighted Plank*Choose your weight. You can use an empty barbell...

Thursday

CrossFit 5150 - CrossFitView Public WhiteboardWeightlifting1 Sn. + 1 OHS9 EMOM (50/1)2, (60/1)2, (65/1)2, (70/1)2, 75/1MetconMetcon (AMRAP - Rounds and Reps)16 min. AMRAP 4 Wall Walks 8 Alternating Dumbbell Snatches 50/35 12 Toes to Bar

Wednesday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/2, 70/2, (80/2)2, (85/2)2 )*You have 15 minutes to lift.MetconMetcon (7 Rounds for time)On the 3:00 x 7 Rounds: 400m Run 9 Chest to Bar Pull Ups

Monday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)Your Choice! For Time: 30 Power Snatches 115/85 2,000 Meter Row 100 Wall Balls 20/14 Partition However You'd Like

Monday

CrossFit 5150 - CrossFitToday, we will honor and celebrate an American hero, Dr. Martin Luther King Jr. "Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that." ~ MLKView Public WhiteboardMetconMetcon (Time)"If...

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MONDAY
Morning: 5:30AM, 6:30AM, & 8:00AM
Afternoon: 4:30PM, 5:30PM, 6:30PM & 7:30PM

TUESDAY
Morning: 5:30AM, & 6:30AM
Afternoon: 4:30PM, 5:30PM, & 6:30PM

WEDNESDAY
Morning: 5:30AM, 6:30AM, & 8:00AM
Afternoon: 4:30PM, 5:30PM, 6:30PM & 7:30PM

THURSDAY
Morning: 5:30AM, & 6:30AM
Afternoon: 5:30PM, & 6:30PM

FRIDAY
Morning: 5:30AM, 6:30AM, & 8:00AM
Afternoon: 4:30PM, 5:30PM, & 6:30PM

SATURDAY
Morning: 8:00AM, 9:00AM, & 10:00AM (Open Gym)

SUNDAY
Morning: 10:00AM

            

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