Friday 2/17/17
12 min EMOM Odd: ME Med Ball V-ups 20/14 Even: ME Supermans then... For time 800 m row 10 man makers 35/20 20 Pull ups 30 Box jumps 24/20 600 m Run
Thursday 2/16/17
5 sets of 1 High Hang Clean + 1 Hang Clean + 1 Full Clean then... 50 Dbl Unders 30 Abmat Situps 20 Power Cleans 135/95 50 Dbl Unders 20 Power Cleans 30 Abmat Situps 50 Dbl Unders
Wednesday 2/15/17
Front Squat 4 reps @ 80%, 2 reps @ 85%, 4 reps @ 80%, 1 reps @ 90%, 4 rep @ 80%, 1 rep @ 95% then... 15 min AMRAP 10 Burpees 20 Wall Ball 20/14 30 KB Swings 53/35
Tuesday 2/14/17
Clean Grip Shrugs 5 sets of 10 reps Chin Ups 5 sets of ME then... 4 Rounds 400m Run 20 Knees-to-elbows 10 Ring Dips
Simply Nutritious
This is a 6 week long class with the goal of refocusing your nutritional habits. Learning to fuel your body and mind to help increase performance and energy levels. Within this group, you will receive encouragement, develop new habits and find accountability. Eating...
Injury Prevention talk w/ Frank
Hey Crew, This Saturday Feb 18th at 11:15AM, we have Frank Rosenthal, physical therapist, coming to CCC to talk injury prevention and triage of minor aches and pains. Frank is an excellent resource in training healthy. Take advantage of this opportunity.
Monday 2/13/17
Bench Press 5 reps @ 75%, 3 reps @ 85%, 1 rep + @ 95% then... 3 Rounds for time…. 30 Overhead Squats, 75/55 100 Double Unders
Friday 2/10/17
Single Legged split squat 5 sets of 7 reps(each leg) then... "Lola" 5 Rounds 30 Double Unders 20 Knees-to-Elbows 10 Handstand Push-Ups
Thursday 2/9/17
Snatch Pulls 5 sets of 3 reps then... 21-15-9: Power Snatch 115/75 C2B Pull-ups
Have you tried to reach your fitness goals before and failed?
Let us help! At Clipper City CrossFit, we believe in taking care of the whole person. You don’t just walk in, workout, and leave. You will receive personalized attention every step of the way.