THURSDAY

14095756_554023311471563_1733350576692665978_n(1)Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

CrossFit Kids
5:30 PM-6:30PM

(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.

WEDNESDAY

14067713_10153780192366198_8983287300115332201_nWOD

Strength/OLY:
1.) Snatch Pulls
6 x 2 (Not Touch & Go)
(95% of 1RM)

2.) Drop Snatch
4 x 2

MetCon:
15 Minute AMRAP
5 C2B Pull Ups
10 Overhead Squats (75/55)
15 Double Unders (Unbroken)

Strength Work (Done on your own before or after class):
Front Raise w/ Chest Press 4 x 8 (AHAP)
Barbell Bicep Curl 4 x 8 (AHAP)
French Press 4 x 8 (AHAP)
(refer to the CrossFit Amherst YouTube movement library links on BTWB)

TUESDAY

13995516_553370184870209_740674296132231420_oWOD

Strength:
1.) Strict Press
 4 x 8
(65% of 1 RM)

2.) Weighted Pull Ups
4 x 6-8
(50% of 1RM)

MetCon:
1.) 10 Minute EMOM
9 Double KB Swings
1 Rope Climb

2.) 8 Minute EMOM
12 Wall Balls (20) (12’/9′)

Midline Work (Done on your own before or after class):
For Time
40 Standing Wood Choppers (20/14)
50 V Situps
50 Band Crunches
50 Oblique Crunches
25 Supermans
(refer to the CrossFit Amherst YouTube movement library links on BTWB)


MONDAY

IMG_6698WOD

Strength:
1.) Tempo Back Squat (6 sec. eccentric)
5 x 5
(65% of 1 RM)

2.) Split Jerk
Find your 1RM

MetCon:
5 Rounds For Time
5 Deadlifts (275/185)
10 Burpees

Endurance Work (Done on your own before or after class):
5 x 500 m Row: 2:00 rest between
(perform at 75% effort)

SATURDAY

13735010_543637169176844_4731716025115260339_oCROSSFIT AMHERST 3 YEAR ANNIVERSARY BEACH WOD
AT MICKEY RATS BEACH!

WOD Start Time: 11:00 AM
Arrive at least 10 minutes prior
(NO classes at CrossFit Amherst today)

Come enjoy a workout, hang out, relax, drink, and eat with CFA!

FRIDAY

13814052_552106304996597_2650333801512314358_nWOD

Strength:
Squat Snatch
Work up to a 1 RM

MetCon:
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

Skill Work:
10:00 to work on a gymnastics weakness of your choice

THURSDAY

14068508_10153766938436198_374227104543759553_oOpen Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM

CrossFit Kids
5:30 PM-6:30PM

(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.

TUESDAY

IMG_6212WOD

Strength:
A.) Deadlift
Work up to a 1 RM

B.) Strict Press
Work up to a 1 RM

MetCon:
10 Minute EMOM (alt.)
6 Bumper Plate Burpees (45/35)
10 T2B