SCHEDULE

Sanctuary Sunday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (Time)Adrenaline Rush For time: 10 Cleans 115/85 + 5 Round 8 Cleans 135/95 + 4 Rounds 6 Cleans 155/105 + 3 Rounds 4 Cleans 165/115 + 2 Rounds 2 Cleans 185/125 + 1 Round 1 Round = 10 Pistols 10 Kbs 3 C2B/Rx + =...

Track Day

CrossFit 5150 - CrossFitMeet at Chittick Field 1900 Walnut Ave., 90806View Public Whiteboard

Honor a Hero Friday

CrossFit 5150 - CrossFitView Public WhiteboardMetconDesforges (Time)5 Rounds for time: 12 Deadlifts, 225# 20 Pull-ups 12 Clean and Jerk, 135# 20 Knees-to-ElbowsIn honor of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, was killed on May 12,...

Thursday

CrossFit 5150 - CrossFitView Public WhiteboardAccessory WorkMetcon (No Measure)4 Rounds (11:30) 1 min. work/30 sec. rest 1. HSPU 2. Double Unders *Rotate movements. Work on each skill depending on your level. Challenge yourself! In other words, try something new (move...

Wednesday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingPush Jerk + Split Jerk (50/1, (60/1)2, 70/1, (75/1)2 )Front Squat (60/3, 70/3, 80/2, (90/1)3)MetconMetcon (Time)20-10-5 Wallballs 20/14 Kb Swings 1.5/1.0 *10 min caprx+ WB 30/20 KB 2.0/1.5

Tuesday

CrossFit 5150 - CrossFitView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)16 min. AMRAP 500m Row 20 Alternating DB Snatch 50/35 20 DB Goblet Squat 50/35CoreMetcon (Time)For Time: 50 Mountain Climber 40 Russian Twist 30 Plank Leg Lift 20 Triple Crunch 30...

Monday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingMetcon (Weight)10 min. EOMOM 2 Bear Complex 3 Thruster 4 Front Squat *Bear Complex: P. Clean + Fr. Squat + Push Press + Back Squat + Behind the Neck PP *Build weight each set as form dictates. *You may break...

Sanctuary Sunday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingP. Cl. + P.P. + 2 J12 min. EOMOM (60/1+1+2)2, 70/1+1+2, 75/1+1+2, 80/1+1+2, 85/1+1+2MetconMetcon (Time)September 11, 2001 Never Forget! For time: 2001m run/row 11 Box jumps 11 Thrusters 125/85 11 Wbs 11 P. Cl....

Thursday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingBack Squat (60/3, 70/3, 80/3, (85/2)3)MetconMetconMetcon (Time)For Time: (15 Minute Time Cap) 100 Double Under / 200 Single Under 75 KB Sumo Deadlift 1.5/1.0 50 Lunges 25 DB Box Step Up 50/35(single)

Tuesday

CrossFit 5150 - CrossFitView Public WhiteboardWeightliftingShoulder Press (50/3, 60/3, (70/3)3)MetconMetcon (Time)For time: 5 Rounds (19 Minute Time Cap) 15/11 Calorie Bike 12 Push Press 95/65 9 Pull Ups

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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
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Afternoon: 5:30PM, & 6:30PM

FRIDAY
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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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