Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) With a Partner Share: 100 Wall Balls 20/14 90 Back Squats 95/65 80 Wall Balls

Fitness – The Strip CrossFit View Public Whiteboard Power Snatch Metcon (6 Rounds for weight) 3 Rounds of EMOM x 4min Odd: 15 Box Jumps

Fitness – The Strip CrossFit View Public Whiteboard Front Squat 4 Rounds of 90sec Sections -5 Front Squats as Heavy as Possible -20 weighted Sit-ups

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Full Week Programming This week is a “deload” week. Our primary focus is to allow

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is a “deload” week. Our primary focus is to allow the nervous

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) -Handstand strength- (each section 5 rounds) 20sec on 15sec off •seated pike press •box Handstands

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2 Rounds of: 20 rounds 5x db burpees 50/35 5x db thrusters *switch arms each

Fitness – The Strip CrossFit View Public Whiteboard Power Clean (5-4-3-2-2-2) Every 2 minutes building Must be touch and go Metcon (Time) 3-6-9-12-9-6-3 Power Cleans

Fitness – The Strip CrossFit View Public Whiteboard Deadlift 5 Reps at 75% 3 Reps at 85% 1+ Reps at 95% 1 Rep at a

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone that can shows up

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is TEST week so I really hope that everyone shows up as much

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping Practice Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 9 Toes to Bar

Fitness – The Strip CrossFit View Public Whiteboard Strength Alternate Min for 5 Rounds 5 Nordic Hamstring Curls 10 Weighted Hanging Knee Raises Metcon (Time)

Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-3-3) Hang Snatch (3-3-3-3-3) Your Choice of Clean or Snatch, Power or Squat Every 2min

Fitness – The Strip CrossFit View Public Whiteboard Deadlift Alternating 2min w Press 3 Reps at 70% 3 Reps at 80% Max QUALITY Reps at

Fitness – The Strip CrossFit View Public Whiteboard Metcon You cab sub row or bike for runs but must keep the same for whole workout

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 3minutes superset with 5-7 DB Bent Over Rows 3 Reps at 70% 3 Reps

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 or 8 As we approach the next few hotter months we are

Fitness – Tread Vegas Workouts View Public Whiteboard Tread 30 Alternating 2:30 Tread 400m Run Floor 1) 60 Mountain Climbers (L+R=1) 2) 50 Air Squats

Fitness – The Strip CrossFit View Public Whiteboard Metcon (8 Rounds for time) 8 rounds (every 3min) 1x rope climb 10x russian kbs 70/53 200m

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) With a partner 50 Rounds (you go, I go) 2 Power Cleans 135/95 3 Front

Fitness – The Strip CrossFit View Public Whiteboard Hang Snatch (3-3-3-3-3) Every 2:30 Building Metcon (AMRAP – Rounds and Reps) 15min AMRAP 9-15-21 Alternating DB

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming As we approach the next few hotter months we are going to really dial

Fitness – The Strip CrossFit View Public Whiteboard Metcon (No Measure) 0-10min alternating EMOM 200m run or 15/10 cals bike Handstand walk or pike box

Fitness – The Strip CrossFit View Public Whiteboard Metcon (4 Rounds for reps) Every 10min for 4 total Rounds 1: 400m Run + 100 Deadlifts

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Weight) 5 Sets for Max Load 3 Cleans 3 Front SquatsEvery 3min for 5 complexes Metcon

Fitness – The Strip CrossFit View Public Whiteboard Weighted Hip Thrust (10-10-10-10-10) Alternating 90sec with 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 12min

Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2min for 6 sets building if

Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (5-5-5-5-5-5-5-5) Every 90sec superset with 10 Hollow Rocks All sets at 50-60% this

Fitness – The Strip CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Practice Metcon (No Measure) 15 min EMOM 30 Sec Handstand Hold 30 Double Unders

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Share everything, one working one resting 100/80 Cals of Choice 90 Single DB Snatch 50/35

Fitness – The Strip CrossFit View Public Whiteboard Clean and Jerk (3-3-3-2-2-2-1-1-1-1) 3s are High Hang/Low Hang/Floor+3 Jerks 2s are Low Hang/Floor +2 Jerks 1s

Fitness – The Strip CrossFit View Public Whiteboard Strength Alternating Minutes for 15min 8-10 Single Leg DLs Left 8-10 Single Leg DLs Right 5 Seated

Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday:

Fitness – The Strip CrossFit View Public Whiteboard Preview Monday: Core Work + Metcon Tuesday: Murph Prep Hero WOD Coffey Wednesday: Snatch + Metcon Thursday:

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week Kip/Core work before our metcon Monday, we will be working both of

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Split Jerk (3-3-2-2-2-1-1-1-1) Every 90 seconds Metcon (Time) 21-15-9 Hang Cleans Push Jerks (125/95) *50

Fitness – The Strip CrossFit View Public Whiteboard Weighted Hip Thrust (8-8-8-8-8-8) Pause at top Every 2:30 building Superset with 8 Bodyweight Bulgarian Split Squats

Fitness – The Strip CrossFit View Public Whiteboard Double Overhand Grip Deadlift (3-3-3-3-3-3) Every 2:30min Building starting at 70% After each set do 5-7 AbWheels

Fitness – The Strip CrossFit View Public Whiteboard Strength Choice of Power Clean or Snatch for the day. Not both Power Clean (3-3-3-2-2-2-1-1-1) Every 90sec

Fitness – The Strip CrossFit View Public Whiteboard Metcon (6 Rounds for time) Every 5min for 6 rounds 10 Situps 10 DB Deadlifts 50s/35s* 10

Fitness – The Strip CrossFit View Public Whiteboard Bench Press (3-3-3-3-3-3) Every 2:30min Building starting at 70% Superset with 8-10 Double DB Rows Metcon (AMRAP

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week is all about “quality” heavy reps. 3reps can be considerably heavier than

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Handstand Holds/Pushup Practice Metcon (Time) 5 Rounds 10 Handstand Push Ups 20 Dumbell Snatches (50/35)

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Butts & Guts Partner Edition! 1000 reps for time! KB Swings Russian 53/35 Abmat Situps

Fitness – The Strip CrossFit View Public Whiteboard Bench Press (10-10-10-10-10) Every 3min at roughly 60% Super set with 8-10 Heavy Double DB Rows Metcon

Fitness – The Strip CrossFit View Public Whiteboard Hang Snatch (2-2-2-2-2-1-1-1-1-1) Every 90s Building Power or Squat If doing squat 2s are one of each

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) “Mostly” Bodyweight Core & Cardio! -Add a new movement every round 10 Burpees 10 Burpees

Fitness – The Strip CrossFit View Public Whiteboard Press Complex 1 Strict Press 2 Push Press 3 Push JerksEvery 2minutes building for 5 sets Metcon

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Mon: Murph Prep + Cleans Tues: Press Complex Weds: Long form cardio w Core

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Pistol Squat Practice Metcon (Time) 4 Rounds 30 Double Unders (60 singles) 20 Abmat Sit

Fitness – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 3 Rounds shared w partner, one working at a time 0-2min 400m Run

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard

Announcements LAST DAY to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public Whiteboard

Announcements Two more days to order your Memorial Murph Shirts! Red, White and Blue Tanks or Ts avail!! Fitness – The Strip CrossFit View Public

Fitness – The Strip CrossFit View Public Whiteboard Hang Clean (3-3-3-2-2-2-1-1-1-1) Every 90sec 3s are 3 Power or 2 Power and 1 Squat 2s are

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We will be taking a break from some of the linear progression strength work

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kipping/Bar Muscle Up Practice Metcon (Time) 4 Rounds 400m Run 20 DB Hang Clean &

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Part A 5 Rounds of A: 15/10 Cal Row B: 15/10 Cal Bike C: 15

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 2min Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45% 5

Fitness – The Strip CrossFit View Public Whiteboard Power Clean Every 2:30 do the following complex unbroken (for quality!) 1 Hang Power Clean (above knee)

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 2min Work/1min rest Alternating buy in of: 15/10 Cal Row 15/10 Cal Bike Till you

Fitness – The Strip CrossFit View Public Whiteboard Push Press Every 2min Push Press Up, 5sec Down 5 Reps at 40% 5 Reps at 45%

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is a DELOAD week for our strength cycle before starting a new one

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Squat Snatch (3-3-3-2-2-2-1-1-1) Metcon (Time) 5 Rounds 12/9 Cal Bike 3 Squat Snatch *Rest 2

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) Share Everything! One working/One Holding 50/40 Cals *Plank Hold (Everytime!) 200 Wall Balls 20/14 *Bar

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This week we will be testing out our progress from the prior 3 weeks!

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Metcon (Time) 10 Rounds 200 M Run to Pick up an Easter Egg Movements &

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) 40 Rounds for Time w Partner “You do a full round then I go” 5

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming This is the last building week before we test all of these out next

Fitness – The Strip CrossFit View Public Whiteboard Metcon (Time) -Handstand work- (each section 4 rounds) 20sec on 15sec off •seated pike press •box Handstands

Fitness – The Strip CrossFit View Public Whiteboard Overhead Squat 10min to Build to a heavy Triple Front Squat Metcon (Time) Partner WOD “Bull” 2

Fitness – The Strip CrossFit View Public Whiteboard Bench Press Every 3minutes 3 Reps at 70% 3 Reps at 80% Max Reps at 90% Superset

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming Week 2 of 4 strength cycle Mondays: Lunges increasing in reps at same weight

Fitness – The Strip CrossFit View Public Whiteboard Gymnastics Ring Work Metcon (AMRAP – Rounds and Reps) 15min AMRAP 1x ring muscle ups 4x KBS

Fitness – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 40min AMRAP Shared with a Partner 50-40-30-20-10 DB Snatch 50/35 Box

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

Fitness – The Strip CrossFit View Public Whiteboard Full Week Programming We are starting a new 4 week strength cycle Mondays: Lunges will start with

Fitness – The Strip CrossFit View Public Whiteboard Skill Work Squat Snatch (3-3-2-2-1-1-1) Every 90 seconds unbroken 3: high hang, hang, floor 2: hang, floor