SCHEDULE

Saturday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)For Time 50 Box Jump Overs 24/20 1,000/800m Row 50 Wall Balls 20/14 10 Rope Climbs 50 Wall Balls 1,000/800m Row 50 Box Jump Overs

Friday

CrossFit 5150 - CrossFitView Public WhiteboardMetcon (Time)"The 100 Foot Walk" For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Thrusters (95/65 lb) Toes-to-Bars 10 foot Handstand Walk (after each round) *Athlete will start with 10 thrusters and 10 toes to bar on a descending...

Thursday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingFront Squat (60/2, 70/2, 80/2, 85/2, (90/1)3)MetconMetcon (Time)For time (15 min. time cap): 3 Rounds: 7 P. Snatches 95/65 10 Bar-Facing Burpees Directly Into... 2 Rounds: 7 P. Snatches 115/85 10 Bar-Facing...

Wednesday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5 Rounds 40/30 Calorie Row 30 AbMat Sit-ups 20 Russian Kettlebell Swings 1.5/1.0 100-ft. Kettlebell Goblet Walking Lunge 1.5/1.0 *35 Minute Time Cap

Tuesday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingClean and Jerk (60/2, 70/2, 80/2, (85/1)4*)MetconMetcon (Time)For Time: 75 Overhead Squats 95/65 Every 3 Minutes (Starting at 0:00): 400 Meter Run

Monday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingDeadlift (50/5, 60/3, 70/3, 80/2, (85/1)3*)MetconMetcon (Time)For Time: 30 Chest to Bar Pull-ups 3 Rounds of Dumbbell "DT" 20 Chest to Bar Pull-ups 2 Rounds of Dumbbell "DT" 10 Chest to Bar Pull-ups 1 Rounds...

Sanctuary Sunday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingClean (60/3, 70/3, 80/2, (85/2)3)*Build to a heavy double(not touch and go).Push Jerk (60/3, 70/3, 80/2, (85/2)3*)*Build to a heavy double.Metcon (Weight) "MACHO MAN V2" 16 min. E2MOM 3 Power Cleans 3 Front...

Saturday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)20 min. AMRAP 21 Cal. Bike 15 Box Jumps 9 Devils Press 50/35Accessory WorkMetcon (No Measure)10 EMOM 1. Db Reverse Lunges 2. Russian Twist (weighted)

Friday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)For Time: 5 Rounds 10 Pull ups 20 Push ups 30 Squats 400m run *Wear a weight vest 20/14

Thursday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingPush Press (60/3, 65/3, (70/2)3)Back Squat (60/3, 70/3, 80/2, 85/3)MetconMetcon (Time)For time: 3 Rounds 500/400 Meter Row 400m Run 30 Kb Swings 1.5/1.0

LET CROSSFIT 5150 CHANGE YOUR LIFE.

 

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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