SMR Clinic Saturday, February 2nd, 2019. 12pm-2pm. Upper Body – 12pm-1pmLower Body – 1pm-2pm 2 hours = $20 / 1 hour = $10 / Unlimited Members can do both hours for $10. Strength / Skillwork Back Squat8-5 / 3-3-3+ / 550-60% / 70-80-90% / 65% Bulgarian Split Squats8-8-8Those new to CrossFit and those that haven’t been lifting 3+x/week skip the …

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Specialty Classes Today Yoga – 11:00 am Strength / Skillwork Deadlift8-5 / 3-3-3+ / 550-60% / 70-80-90% / 65% Good Mornings8-8-8 WOD “Fight Gone Bad” 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Balls (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute …

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TriplePoint Wellness 2019 New Year Challenge Sign up today. It’s free! Starts 1/21, last 4 weeks and ends on 2/15. Specialty Classes Today Yoga Class @ 11 am. Strength / Skillwork Bench Press8-5 / 3-3-3+ / 550-60% / 70-80-90% / 65% Dumbbell Flies10 – 10 – 10 WOD Rx18-15-12-9-6-3 reps of:Handstand push-upsKipping L pull-ups Rx+21-18-15-12-9-6-3 reps of:Handstand push-upsL pull-ups If you have …

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Specialty Classes Today Swimming – 4:00 pm Fuel your body with clean meats, dairy and other fresh farm food! Next Meal Planning Session is this Sunday, January 27. Let TPW create MENU Planning for you! Ordering is easy.Are you getting the results you want? If not, then have you cleaned up your diet? We cannot emphasize how important a proper …

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Strength / Skillwork Shoulder Press8-8 / 5-5-5+ / 5BB-50% / 65-75-85% / 65%Also do, 2 sets of (10 front shoulder raises, 10 side shoulder raises and 10 seated lateral shoulder raises. Do the 10-10-10 reps for the 3 exercises without rest in between. Rest 2 minutes between sets. Skip the raises if you are newer or haven’t been lifting 3+x/week. …

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WOD Run 3 miles Swim Laps 30 minutes

Specialty Classes Today Olympic Lifting – 2:30 pm Strength / Skillwork Snatch8-8/ 5-5-5+ / 550% / 65-75-85% / 65% Snatch Grip Deadlifts 10 – 10 – 10 WOD Rx18-15-12-9-6-3 reps of:Handstand push-upsKipping L pull-ups Rx+21-18-15-12-9-6-3 reps of:Handstand push-upsL pull-ups If you have any shoulder issues, then this will probably be too much volume. Scale by replacing set of 18 with 500m Row. …

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Skill Barbell Work. CF Total: Beginning at 50% 1 RM at each lift. Increase slowly up to 75%. Work on timing, technique, and form. WOD The CrossFit Total 1 Rep Max each of: Back Squat Shoulder Press Deadlift or Burn! 46 39 intervals of 1 min eachScore each section separatelyHeart rate will be yellow to red. Rest periods should lower …

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Strength / Skillwork Power Clean8-8 / 5-5-5+ / 5BB-50% / 65-75-85% / 65% Snatch Grip High Pulls8-8-8 WOD 15:00 Partner AMRAPOne partner rows while the other does: 15m Bear Crawl 15 Wall Ball 20/14# 10’/9′ 15m Broad Jumps* * Do 3 Burpees every 3 jumpsAlternate who’s rowing after each round of crawl/wall ball/jumpsScore = Meters Rowed + (meters and reps …

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