Wednesday, March 20th

Deload Week

Hyperextensions 3×12

Planks 3×1:00

then,

KB SDHP’s 4×12

then,

5 Rounds for time of:

8-Calorie Ski Erg

10-DB Deadlifts (50/35’s)

12-GHD SItups

14-Box Jumps (24/20)

*Our new class schedule starts this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp started this week as well!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

Tuesday, March 19th

Deload Week

DB Front Rack Lunges 3×12/leg

DB RDL’s 3×12

then,

10:00 AMRAP of:

3-DB Thrusters (40/25’s)(RX+ 50/35’s)

3-Pullups (RX+ CTB Pullups)

6-DB Thrusters

6-Pullups

9-DB Thrusters

9-Pullups

etc,

*Our next Mobility class will be today from 11:30-12:00.

*Our new class schedule starts this week!  Evening CrossFit classes are now offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp starts today!  These classes will be Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is included in your unlimited membership. 

 

Monday, March 18th

Deload Week

DB Bench Press & DB Rows 3×12@approx 60% 1RM

then,

15:00 AMRAP of:

15-KBS (53/35)

12-Ring DIps

9-K2E’s

*Reminder: Submit your score for 19.4 by 8:00pm tonight!

*Our new class schedule will starts today!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.

*Our new Ville Bootcamp starts this Tues-Friday at 9:30am.  The rest of this month is free for non members so spread the word if you know of anyone that may want to try it out. This class is also included in your unlimited membership. 

*Our next Mobility class will be this Tuesday from 11:30-12:00.

Sunday, March 17th

Rest Day.  Missed a Test Day last week or 19.4?  Make it up today from 12:30-1:30!

*Our new class schedule will start Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.

Saturday, March 16th

Last day of test week

Back Squat 5×1 to a 1RM

then,

“The Crippler”

30-Back Squats (225/155)

1 Mile Run

or

“The San Fransisco Crippler”

30-Back Squats (225/155)

1K Row

for time.

*compare to 9/20/18

*Our next Mobility class will be today at 11:00!

*Our new class schedule will start Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm.

Friday, March 15th

CrossFit Open WOD 19.4

3 rounds of:

10-Snatches (95/65)

12-Bar Facing Burpees

Then, rest 3:00 before continuing with:

3 rounds of:

10-Bar Muscle Ups

12-Bar Facing Burpees

Time cap: 12 minutes, including 3-minute rest period.

*We’ll be judging 19.4 at each class and throwing down again tonight from 4:30-6:30!

*Our next Mobility class will from from 11:00-11:30 Saturday, March 16th.

*Our new class schedule will start next Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm!

Thursday, March 14th

Test Week

Jerk (any variation) 5×1 to a 1RM

Pendlay Rows 5×2 to a 2RM

then,

50 Double Unders

15 S2OH (115/75)

40 Double Unders

12 S2OH (135/95)

30 Double Unders

9 S2OH (155/105)

20 Double Unders

6 S2OH (175/115)

10 Double Unders

3 S2OH (195/125)

For time.

*compare to 6/1/18

*CrossFit Open wod 19.4 will be announced at 8:00pm tonight at games.crossfit.com!

*Our next Mobility class will from from 11:00-11:30 Saturday, March 16th.

*Our new class schedule will start next Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm!

Wednesday, March 13th

Rest Day.

Miss a Test Day this week?  Make it up today!

 

*Our next Mobility class will from from 11:00-11:30 Saturday, March 16th.

*Our new class schedule will start next Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm!

 

Tuesday, March 12th

Test Week

Max Muscle Ups, 2 attempts

Hang Squat Snatch 5×1 to a 1RM

then,

10:00 AMRAP of:

2-Bar Muscle Ups

2-Power Snatch (115/75)

4-Bar Muscle Ups

4-Power Snatch

6-Bar Muscle Ups

6-Power Snatch

etc.

*Our next Mobility class will from from 11:00-11:30 Saturday, March 16th.

*Our new class schedule will start next Monday, March 17th along with our new Ville Bootcamp Tues-Friday at 9:30am!  Evening CrossFit classes will now be offered Monday-Friday at 4:00, 5:00 & 6:00pm!

Monday, March 11th

Test Week

*T2B, max reps, 1 unbroken set

*Max Height Box Jumps 5×1 to a 1RM

*Deadlifts 5×1 to a 1RM

then,

5 Rounds for time of:

5 Deadlifts (275/185)(rx+ 315/225)

10 Burpees

15 T2B

*compare to 7/31/18

**Reminder: Your scores for Open workout 19.3 must be submitted by 8:00pm tonight!

*Our next Mobility class will from from 11:00-11:30 Saturday, March 16th.

*Our new class schedule will start next Monday, March 17th.