SCHEDULE
To schedule a free no sweat intro or a personal training session, please email us at coaches@crossfitscicoh.com.
We frequently have classes for kids and teens. Please email us for the latest schedule!
5.25.19
WARMUP: Coaches Choice WOD: Teams of 3: AMRAP 25: 120/90 Calorie Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 30 Strict Pull Ups *Sub 2400m run for bike if needed
5.24.19
WARMUP: Coaches Choice STRENGTH/SKILL: Week 7/8 Linear Progression Front Squat 3×5 (Add 5 lbs total) *For newer folks, practice the barbell movements in the workout between sets. Use an unweighted bar. WOD: 4 Rounds 400 Meter Run 3 Rounds 3 Power Cleans 3 Front Squats 3 Push Jerks P = 135/95, F = 95/65 *1
5.23.19
WARMUP: 2 Rounds :20 Ipsilateral Dead Bugs 10 Yard Spiderman Crawls W/ Elbow To Drop :20 Hollow Body Hold 10y Knee Hug To Horizontal Lunge Twist STRENGTH/SKILL: Week 7/8 Linear Progression Back Squat 3×5 (Add 5 lbs total) WOD: Performance 5 Rounds: 5 Strict Handstand Push-ups 10 Strict Pull-ups 100’ Walking Lunge 20 AbMat Sit-ups