THURSDAY

photo(67)Open Gym
9:30-10:30 AM & 3:30-6:30 PM

Gymnastics/Mobility Class
5:30-6:30 PM

(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout, work on skills and weaknesses, and also attend our new Gymnastics/Mobility class

WEDNESDAY

photo(66)WOD

Strength:
Squat Snatch
Work up to a 1 rep max

MetCon:
8 Minute AMRAP
3 Snatch Complexes
10 Box Jump (24/20)
(Snatch Complex = Hang Snatch+Power Snatch+Full Snatch @ 55% Max Squat Snatch  for the day)

TUESDAY

photo(39)WOD

Skill Work:
Double Unders
-Double Under or Triple Under skill work
-Max set of unbroken Double Unders

MetCon:
2 Rounds For Time
1600 Meter Run
64 Med Ball Mountain Climbers (double count)
Row 750 Meters
64 Ab Mat Sit Ups

SUNDAY

11060272_411298482410714_2599560594363836036_nWOD

Skill Work:
Rope Climb

10 Minute EMOM:
1 Rope Climb + 5 Push Ups
(3 sec. negative + 1 sec. pause)

MetCon:
3 Rounds For Time
Run 400 m
Max Strict+ Kipping Pull Ups
12 Frankenstein Sit Ups

SATURDAY

photo(63)WOD

Strength:
Back Squat
4-3-2-1-1-1
Work up to a 1 rep max

MetCon:
Teams of 2:
15 Minute AMRAP
P1- 2 Power Cleans (C: 95/65, Rx: 75/55, S: 45/35)
P2- 4 Air Squats
P1- 4 Power Cleans
P2- 8 Air Squats
*Then athletes switch and start back at 2 Power Cleans / 4 Air Squats

FRIDAY

10434006_410684465805449_1003211007225695417_nWOD
(We will be testing all the major lifts over the next week)

Strength:
Strict Press
5-3-1-1-1
Work up to a 1 rep max

MetCon:
4 Rounds For Reps of: 
1 Minute of Med Ball Sit Ups
-30 sec. rest-
1 Minute KB Swings (C: 70/53, Rx: 53/35, S: 45,26)
-30 sec. rest-
1 Minute Strict press (C: 65/45, Rx: 45/35, S: 35/15)
-30 sec. rest-
1 Minute Row (calories)
-30 sec. rest-

POP UP CROSSFIT GAMES WOD

lululemon_Full_Logo_00007_RES_V01-1-300x112Attention CrossFit Amherst! This evening (Thursday, July 23rd) we are hosting a pop-up CrossFit Games WOD and Celebration with Lululemon!

Be warmed up and ready to go for the workout at 5 PM sharp!
Some post WOD beverages and snacks will be provided and we will be streaming the CrossFit Games all throughout the evening!

 

 

THURSDAY

11252406_410271892513373_3040593644209782980_nOpen Gym
9:30-10:30 AM & 3:30-6:30 PM

Gymnastics/Mobility Class
5:30-6:30 PM

(No other classes on Thursdays)

*The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout, work on skills and weaknesses, and also attend our new Gymnastics/Mobility class