Announcements

Congratulations to our very own Briley Ochs who won the female division of the Resolution Kickoff at Crossfit Humanity this past Saturday!

 

This Saturday, January 24th @ 1pm come join us at Parkway Bowl for a fun afternoon of bowling.

 

Also, Ethikon Fitness is conducting an experiment for the Crossfit Open, utilizing the Odysseus bar as a training tool leading up to the open.  If anyone is interested, please see Paul or Teshina.  Certain workouts will be added to the weekly program for anyone who is interested.

 

Level 1

AMRAP in 12 Min

3 Thrusters 95/63#

3 Burpees

6 Thrusters

6 Burpees

9 Thrusters

9 Burpees

*Keep adding 3 reps until time is complete

Rest 5 Min

EMOM for 10 Min

Odd Min: 10 Wall Ball 20/14#

Even Min: 10 Pull Ups

Post highest rep number completed and Rx or not.

Extra Credit

30 Deadlifts for time 225/155#

 

Level 2

1000M Row

5 Rounds

7 Squat Cleans 155/103#

5 Muscle Ups

Post time.

Extra Credit

3 Rounds

30 Wall Ball 20/14#

10 Pull Ups on Odysseus Bar

 

Barbell Club

*Courtesy of Catalyst Athletics, 5-week Front Squat Emphasis Training Cycle

Snatch 5 x 3 @ 75% 1RM

Push or Split Jerk 5 x 3 @ 75% 1RM

Front Squat 5 x 3 @ 75% 1RM

Snatch Deadlift 5 x 3 (100% of snatch)

Post loads.

 

CF Old School

100 Calories Airdyne

100 Burpees

*Partition as desired.

Post time.