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Home of CrossFit ATM, the first CrossFit in the Brazos Valley

Wednesday

TGU x 10 (focus on form)

Followed by, 

6-10 x 20 second sprints 

Then, 

3 min prone cobra

Tuesday

Front Squat 4×2

Followed by, 

“Jackie”

1000m Row

50 Thrusters

30 Pull Ups

Monday

Power Cleans 4-5×3

Followed by, 

3 Rounds

400m Run

10 Deadlifts

30 Sit Ups

 

Tonight is our Night of Records Night!! Come out, at 530pm, to beat a leader board score OR participate in the CF total! Get excited!

Extended warm up/mobility

Practice gymnastics/body weight movements

Followed by, 

“Fran”

21-15-9

Thrusters

Pull Ups

Then, 

Power ball 3 x 20seconds 

It’s Thursday!! This Friday is our Night of Records Night!! Come out, at 530pm, to beat a leader board score OR participate in the CF total! Get excited!

Power Snatch x3 

TTB x 6-9 (no swing)

Followed by, 

AMRAP 12 min 

50m Farmers Carry

20 Shoulder Touches (in handstand or 60 in the plank)

20 Lunges

 

Wednesday!

Find a heavy TGU for today. 

Followed by,

AMRAP 8 min 

40 Double Unders

20 Sit Ups

200m Sprint 

 

It’s Tuesday~! This Friday is our Night of Records Night!! Come out, at 530pm, to beat a leader board score OR participate in the CF total! Get excited!

Superset the following for 3-5x

Hang Power Clean x 4 

Single Arm Press x 8

REST

Followed by, 

10-9-8-7-6-5-4-3-2-1

Wall Balls

KB Swings

 

Monday

3-5 sets of the following:

Weighted Walking Lunges x12

Strict Pull UPs x12

REST 2 min

Then, 

5-7x

7 Burpee Box Jumps

100m Sprint 

100m Recovery Walk

 

 

Friday!

Front Squat 3-4×3

Followed by, 

5x

3 Snatch Pulls

3 Power Snatches

3 OHS

100m Sprint

REST 45-60 seconds

Then, 

Prone Cobra 3 min accumulated

Thursday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5 x

50m Famers Carry

(work up to a HEAVY carry, each round aim to increase just a little more) 

5 Tall Box Jumps

REST 60-90 seconds

Then, 

2x 

2 min Burpees

2 min Sit Ups

Wednesday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5×5 Deadlifts

Followed by, 

AMRAP 10 min

15 Pull Ups

30 Double Unders

200m Run

Then, 

Dead Bug 3×10 each leg/movement

Tuesday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

3-5 sets of the following:

A1. Power Clean x 2

A2. 8-10 Renegade Rows

REST 2-3min

Then, 

30-20-10

KB Swings

Wall Balls

Monday: This week there will be no 6:30pm classes! If you are an Oly Lifter, please arrive to an earlier class time (6am/915am/430pm/530pm are all open!).

For 4 -5 sets complete the following:

A1. 10 Front Squats

A2. 10 Pull Ups

REST 2-3min

Then, 

4x

2 bear crawls (fwd/bwk)

2 crab walks

200m Sprint

Friday – Remember: Friday (the 11th) morning classes are canceled (6am & 9:15am). The afternoon classes are open for working out!

Snatch work, take around 15 min to either practice form or find a new pr!

Followed by, 

800m Run/row/bike

100 Lunges

400m Run/Row/Bike

50 Sit Ups

200m Run/Row/Bike

25  Pull Ups

Thursday – Remember: Friday (the 11th) morning classes are canceled (6am & 9:15am). The afternoon classes are open for working out!

Deadlift 5×5

Followed by, 

100 Double Unders

50 KB Swings

100 Double Unders

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