SATURDAY

WOD

Teams of 2 For Time
2 Rounds
60 Deadlifts (275/185)
80 Assault Bike Calories
60 Shoulder-to-Overhead (155/115)
80 Row Calories
60 Burpee Pull-ups

FRIDAY

WOD

Strength/Oly:
Snatch
Find your 1 rep max

MetCon:
For Time
22-16-10
Russian Kettlebell Swing (53/35)
Air Squats
Ab Mat Sit Ups
-Rest 1:00-
22-16-10
American Kettlebell Swing
Goblet Lunge (alt.)
Weighted Ab Mat Sit Up
-Rest 1:00-
Kettlebell Snatch
Pistols
Toes to Bar

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-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 and/or work on skills

The CrossFit Amherst I AM Challenge

The CrossFit Amherst I AM Challenge

Do you want to start 2018 with major momentum, accountability and checking off your goals? Then we challenge you to take on I AM, our eight week challenge designed to get your RESULTS.

What is the I AM Challenge? This is a “no bull shit” 8 week challenge designed to help you start the New Year right – setting goals and crushing them. If you are looking for a catalyst to jump start 2018 and get on track, this is it!

Whatever your goal is, this will get you there!
-Lose Weight
-Build Muscle
-PR Lifts
-Reduce Body fat %
-Become more proficient at bodyweight movements
-Get rid of bad habits
-Live a healthier more sustainable lifestyle

What you to expect:
Pre and post body assessment with “In-Body” body composition testing
Pre and post body photos
Pre and post benchmark workout testing
Nutrition Seminar (w/ certified Project Lean Nation nutritionist)
Discount on Project Lean Nation food
Group Challenges
Nutrition Accountability
CrossFit Amherst class attendance accountability
Final Testing
T-Shirt

8 weeks January 8th – March 3rd
Open to 40 CFA Members
Pay in Full (Cash or Check): $195.00

Important Dates:
January 3rd-January 7th: In-Body Body Composition Testing @ PLN
January 4th : Pre Body Photo
January 8th: I AM Benchmark (In Class)
January: Nutrition Seminar
March 3rd: Post Body Photo & I AM Benchmark Re-test
March 1st– 6th : Final In-Body Body Composition Testing

If you are not willing to commit and put in the work, do not sign up for this challenge. If you are ready to give your all and crush life, mark your calendar for MONDAY, JANUARY 8th! Sign Up at front desk.

WEDNESDAY

Join us this Thursday @ 6:00 pm for our new Cardio/HIIT/Bodyweight class. Open to members and non-members FREE!

WOD

Strength:
Front Squat
Build to a 1 rep max

MetCon:
10 Rounds For Time
15 Wall Balls (20/14)
10 Pull Ups

TUESDAY

WOD

Skill:
Hanstand Push Up
Progression, technique & efficiency

MetCon:
Every 5 minutes for 30 minutes do:
15 Burpees
12 Hang Power Snatches (75/55)
10 Handstand Push-ups
3 Rope Climbs

SUNDAY

WOD

Skill:
Double Unders
Progression, technique & efficiency

MetCon:
For Time
21-18-15-12-9-6-3
Push Press (115/75)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Midline:
Barbell Roll Outs
5 x 10

SATURDAY

WOD

Teams of 2 For Time:
150 Overhead Squats (95/65)
150 Toes-to-Bar
200 Double Unders
150 Push-ups
150 Wall Balls (20/14)

*Each athlete is responsible for half of the reps except double unders which is 200 each done at the same time.

 

FRIDAY

WOD

Oly/Strength:
Clean & Jerk
Find your 1 rep max

MetCon:
CrossFit Games Open Workout 17.1
10 Dumbbell Snatches (50/35)
15 Burpee Box Jump Overs (24/20)
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Time Cap: 20 minutes