Programming: 12.26 – 1.1.17
Monday class schedule is 10am and 11am ONLY. We will return to normal schedule on Tuesday. Monday: Back Squat: 5@75%, 1@80%, 5@75%, 1@83%, 5@75%, 1@85% Elizabeth: 21-15-9 Squat Clean 135/95 Ring…
Programming: 12.19 – 12.25
There will be no Yoga this week, as Bailie is on vacation. We will continue yoga next week. See Whiteboard for Holiday schedule. Beginning Saturday, January 7, classes will be…
QCC BootCamp
Queen City CrossFit – QCC BootCamp View Public Whiteboard Warm-up Warm-up (No Measure) 500m row 2x through: 10 moderate KB swings 10 jump squats 10 burpees Metcon Metcon (Time) Row…
Programming: 12.12 – 12.18
Monday: 4 Rounds for time: 21 Wall Balls 20/14 to 10′ 18 Hang Power Snatch 75/55 15 Bar Facing Burpees 12 Chest to Bar Pull-ups Additional Work: Back Squat: 8@70%,…
Programming: 12.5 – 12.11
Monday: Back Squat: 8-8-8 @ 70% 4 Rounds for time: 5 Muscle Ups 10 Squat Snatches 115/85 15 Box Jump Overs 24/20 Additional Work: Snatch: 3@60%, 3@65%, 3@70%, 3×3@75% Snatch…