The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and front squats.
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WU

Squats to 240

AMRAP in 10:
200m run
2x Front Squats (135)

6 rounds
AM: Hot Tub/Stretch. CFWUx2. Cleans 162x1. Front Squats 150x2. AMRAP in 10 minutes of: 200m Run + 2 Front Squats (135pounds). 5 Rounds + Run.
CFWU
Push Press to 75#x3
WOD
AMRAP 10 min
200 m Run
2 Front Squats ( 65#)
5rds -1
Great work nooners!
Warm up
Daily squats to 125x1

Bench to 65x5

WOD
AMRAP in 10 mins of:
200m run
2 front squats (45)

Did 4 rounds + a run.

Great work nooners!!!
Have a great day!!!
Warmup

Squats to 215# x 5

AMRAP in 10 minutes
200m run
2 Front Squats (135#)

7 rounds (and then run with 20s left)
noon

Squats to 225

AMRAP in 10:
200m Run
2x Front Squats (135)

6 Rounds
Warm up.
practice 1st position Snatch. 45x5. 65x5. 85x5. 95x2.
Squat 230x3.
Workout
AMRAP 10mins
200m Run
2 Front squats 145lbs.
6rounds+ run.

Ashley, excellent push today! That was fun:)
Bernadette, I am so happy I ran into you at the gym (literally) my phone is being fixed right now! thank you:)

*trail run @6:30 Kilarney Lodge.
Warm Up
Bench Press to 185 x 5 (matched my PR. Felt great this morning! )
AMRAP 10mins of:
200m Run
2 Front squats (115)
Result: 6 Rounds + Run

Great morning at the gym!!
CFWU x2
Press to 65
WOD:
AMRAP in 10 min of:
200 m run
2 front squats (75#)
6 rounds + run.

Great work 6 am!
Push Press 165#
Hold the last rep for more than 20 secs
WOD: 200m run+FS 135# 6 rds
i am starting an experiment using the crossfit warmup movements will post results later
12PM: squat 510x1 / 455x3, weighted chinups BW+95x4, 15 minutes of sled work (300).
Cfw
Bench
60,70,80,90,100,105 x 1

Wod
AMRAP in 10
Of
200
2 from squats 65#

3 rds + run
CFWU x 2
Press : 35, 45, 50, 55, 58, 61 x 5

WOD: AMRAP 10 min
200m run and 2 front squat (#35)
6 rounds (+run but didn't make it in time)
CFWU
Strength: 60 Pushups, Squat Mobility 3 mins.
WOD: AMRAP 10 min
200m run and 10 Goblet Squats
7 Rounds + Run + 5 Goblet Squats
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