STRENGTH:

4X8 BENT OVER ROW

WOD:

5 ROUNDS FOR TIME:

7 RING DIPS

10 SDLHP 115/75#

CORE:

TABATA RUSSIAN TWISTS

There will be some scheduling changes starting NEXT WEEK April 2nd, 2012 and the start of our new ON-RAMP PROGRAM. This Program consists of 12 classes (3 a week) that are designed to introduce athletes to the main movements and principles of CrossFit. Completion of The On-Ramp Program will be a REQUIREMENT in order to participate in our Level One WOD Classes. If you are already a CFSG Member, you have been in the Level One WOD Classes that we have been offering. So just continue to sign up for the WOD Classes and come in!! The ON-RAMP Classes are for new members only. This Program will run every month and have up to 10 new “recruits.” We know this will BENEFIT all current and future members!

We are very thankful to Forrest Vickery and Sean Woodland for their hard work in developing this program!! We are grateful to be around such good people here at CFSG and I hope their day jobs did not suffer too much :).

This new Schedule will be as follows:

On-Ramp Program Classes:

Monday (Class 1), Wednesday (Class 2)  and Thursday (Class 3) at 6:30 P.M.

Tuesday (Class 1), Thursday (Class 2) and Friday (Class 3) at 6:30 A.M

Sun there will be a Make-Up Class (for any class missed) during Open Gym and 10:00 A.M

Morning and Night classes cover the same material and will give you the flexibility to attend.

Level One WOD Classes:

Mon-Fri:

5:30, 9:00 and 10:00 A.M.

4:30, 5:30 and 6:30 P.M

Sat:

9:00 and 10:00 A.M

Sun:

9:00 A.M

Open Gym

Sun:

10:00 A.M

Strength: 3,3,3,1,1,1 Snatch Balance

WOD:

In Honor of “Jeremy”

21-15-9 of:

Overhead Squats 95/65

Burpees

Core: Tabata Planks

5X3 Tempo High-Bar Back Squats @ 70% – rest 75 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

CORE (Time Permitting): 100 Sit Ups for time

WORKOUT 12 . 5

MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN – includes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.