10 September 2019

TUESDAY 190910

Every Minute On The Minute (EMOM) for 10:00,

Add One Power Clean (See note on weight below)

Rest as needed then,

One Round for Time (3:00 time cap!)

Front Rack Lunge, 20 Repetitions (10 Each Leg, 95lb. / 65lb.)
15 Front Squats
10 Shoulder to Overhead
15 Front Squats
Front Rack Lunge, 20 Repetitions

Note: On the opening EMOM (Power Clean) athletes have their choice of barbell weight. The goal is to find a weight you can maintain for all required rounds (by round 10, 10 Power Cleans are required.) Your “score” is the amount of weight utilized on the EMOM multiplied by the total number of repetitions you achieve in the last round. For example, an athlete who chooses 100lb. and achieves the required 10 repetitions on Round 10, would achieve a score of 1,000. You must use the same amount of weight each round. If you miss the required number of repetitions in any round, you do not move onto the next round. A great Purple Belt goal is 155lb. for men and 95lb. for women.

IMG 8055

View from the Top!


Tuesday Special Programs ~ It’s Trifecta Day!

  • CrossFit Masters Class (10:30AM – 11:30AM)
  • Bag Class & Krav Maga (5:30PM – 6:15PM)
  • Warrior Yoga (6:30PM – 7:00PM)



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