Monday 8/12/19
STRENGTH Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 METCON "Simple Man" For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap
No 10am Saturday class
There is only a 9am class today. There will be no 10am class.
Friday 8/9/19
STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 10 C2B Pull-ups 20 Push Press (95, 65) 200 Meter Run Rx+ (115,75) L3: (Regular Pull-ups) (75, 55) L2: (Band Assisted) (65, 45) L1: (8 Ring Rows) (55, 35)
Thursday 8/8/19
STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @70% of Monday's 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. METCON For time: 10-8-6-4-6-8-10 Front Rack Reverse Lunges (115, 75) (total reps) Bar Facing Burpees Rx+ (135,95) L3: (95, 65)...
A Story of Overcoming
Disclaimer: This is a long post. Please take the time. As with many CrossFit gyms, we do our best to promote positivity within our communities. And so we post a "Bright Spot Friday" on our community page. A place for our members to share positive happenings in their...
CCC Annual Tubing Trip
It is quickly approaching, the day Clippers hit the river, float, sip some libations, and soak in some WV sun. As usual, we will be car pooling to the Adventure center, floating, and then headed for some Black Hog BBQ. All friends and family are welcome to join,...
Wednesday 8/7/19
METCON EMOM 40: Minute 1: 100 Ft. Sledpush Minute 2: 100 Ft. Farmer Carry Minute 3: 8/6 calorie Bike Minute 4: 100 Ft. Front rack carry Minute 5: 12/10 calorie Row
Tuesday 8/6/19
STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. 1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s. METCON For time with a partner: 50-40-30-20-10 Calories Row Push-ups Abmat Sit-ups KBS (53, 35) Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8) L2:...
Monday 8/5/19
STRENGTH Power Clean: Build to a 1RM. Rest 2:00 METCON AMRAP 7: Squat Clean Thrusters (155, 105) Rx+:(185, 125) Rest 7:00 AMRAP 7: 7 Power Snatch (155, 105) 7 Overhead Squats (155, 105)
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