Happy Sunday gym fam, our first pickle ball day was a success🏓🛼. Thanks to everyone who was able to come out & play, we will definitely be having more matches with the weather finally warming up🌞.
This Saturday, March 30th, we will be having an Easter Egg Hunt for the kids🐰. This will be going on during the 9am class, we hope to see all of our CFF kids there. If you have any plastic eggs you’d like to donate we would appreciate it!
Last week of the month and we are headed into our “Leading Ladies Week,” which honors National Women’s Month with a week full of Classic Female Benchmarks and some new NCFIT Female Benchmarks💪💗. We’ll even have a female Hero workout “Laura,” during Leading Ladies Week.
As always, let’s have an awesome week & get after it🔥.
Workouts for the Week:
Monday
Strength – All
Deadlift*
5-5-5-5
Double Overhand Deadlift*
Workout of the Week – Performance
“CATCHING SOME EARHART”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Workout of the Week – Fitness
“CATCHING SOME EARHART”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
Tuesday
Extended Warm-Up – All
3 SETS
5 Thrusters*
5-7 Chest to Bars or Jumping Pull-Ups
3-5 Handstand or Hand Release Push-Ups
-Rest As Needed b/t Sets-
*Start Light and build to Workout Weight.
Workout of the Week – Performance
“DEAR DOLLY”
FOR TIME*
100 Thrusters (95/65)
80 Chest to Bars
60 Handstand Push-Ups
*Partition reps and movements as needed.
(Score is Time)
Workout of the Week – Fitness
“DEAR DOLLY”
FOR TIME*
80 Thrusters (65/45)
80 Jumping Pull-Ups
60 Hand Release Push-Ups
*Partition reps and movements as needed.
(Score is Time)
Wednesday
Workout of the Week – Performance
“RUNNING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 400m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest. GHD Sit-Ups Optional.
(Score is Total Sit-Ups)
Workout of the Week – Fitness
“RUNNING RBG”
EMOM x 16 MINUTES
MIN 1&2 – 300m Run
MIN 3 – 1:00 Max Weighted Sit-Ups*
MIN 4 – Rest
*Hold DB across chest.
(Score is Total Sit-Ups)
Partner Finisher – All
AMRAP x 8 MINUTES*
10 Alt. Lunges
10 DB Slides
*P1 will complete a 50m DB Suitcase Carry (Athlete Choice) while P2 AMRAPs the 10 Lunges + 10 DB Slides. Once P1 is back partners will switch and P1 will pick up where P2 left off.
(Score is Rounds + Reps)
Thursday
Strength – All
EVERY 1:30 x 6 SETS*
1 High Hang Power Clean
+ 1 Hang Power Clean
+ 1 Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Hero Partner Workout – Performance
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
Hero Partner Workout – Fitness
“LAURA” IN TEAMS OF 2…
AMRAP x 21 MINUTES*
30 Cal Row
20 Burpees
10 Power Cleans (115/75)
*P1 works while P2 Rests. Split work as needed.
(Score is Rounds + Reps)
NOTE: Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice. Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard working, coachable, and gritty.”
Friday
Strength – Performance
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Split Jerk
Strength – Fitness
ON A 15:00 RUNNING CLOCK…
Build to a Moderate 2-Rep Push Jerk
Workout of the Week – Performance
“FEELING FRIDA (PERFORMANCE)”
EVERY 2:00 x 6 SETS
60 Double Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (135/95)
8 Reps (165/115)
6 Reps (185/135)
(Score is Slowest Set)
Workout of the Week – Fitness
“FEELING FRIDA (FITNESS)”
EVERY 2:00 x 6 SETS
100 Single Unders
Unbroken Shoulder to Overhead*
-Rest w/ Time Remaining-
*Shoulder to Overhead Weight Options…
10 Reps (95/65)
8 Reps (115/75)
6 Reps (135/95)
(Score is Slowest Set)
Saturday
Extended Warm-Up – All
EVERY 4:00 x 3 SETS
6-8 Reps of Pistol Options*
3 Front Squats**
1-3 Bar Muscle-Ups or Strict Pull-Ups
-EZ Bike in Time Remaining-
*Options:
Narrow Stance Air Squats
Alt. Heel Elevated Pistols
Alt. Plate Weighted Pistols
Single Leg Box Lowers
Single Leg Box Squats
Rig Assisted Pistols
**Start Moderate and build to workout weight. Must come from floor.
Partner Workout Option
IN TEAMS OF 2… “NCFIT GIRLS”
AMRAP x 20 MINUTES
10 Alt. Pistols or Narrow Stance Air Squats
6 Bar Muscle-Ups or Strict Pull-Ups
4 Front Squats (Athlete Choice)
*P1 works while P2 completes Max Cal Bike. Once P1 has completed a full round, partners switch.
(Score is Total Cals)
