Tuesday 191022
POSTED DATE: TUESDAY, OCTOBER 22ND 2019
NEWS
Tune in today for #takeovertuesday with the very special @denellerietschel •
Learn about a day in the life of an????ER nurse????⚕️mother (both human and dog) wife ???????????????? summertime campin’ ????Crossfit competing badass! •
You won’t want to miss this!
Learn about a day in the life of an????ER nurse????⚕️mother (both human and dog) wife ???????????????? summertime campin’ ????Crossfit competing badass! •
You won’t want to miss this!
CrossFit
WOD: “Relentless”
(22 minute Cap)
RX – FITNESS
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
SWEAT
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
Substitutions:
-Reduce run distance
-Row/Ski 500/400 meters
-Bike 40/30 calories
MOfit
WOD: “Relentless”
(22 minute Cap)
RX – FITNESS
5 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
SWEAT
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
15 Push-ups
Substitutions:
-Reduce run distance
-Row/Ski 500/400 meters
-Bike 40/30 calories
Monday 191021
POSTED DATE: MONDAY, OCTOBER 21ST 2019
NEWS
CrossFit
WOD: “CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 50’s/35’s
6 Toes to Bar
24 Double Unders
FITNESS
AMRAP 20
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Shoulder
24 DUs or 36 Single Unders OPEN & PERFORMANCE
“CrossFit Open 20.2”
AMRAP 20
4 Double Dumbbell Thrusters 50’s/35’s
6 Toes to Bar
24 Double Unders
FITNESS
AMRAP 20
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Bar
24 DUs or 36 Single Unders
SWEAT
AMRAP 20
4 Double Dumbbell Thrusters 25’s/15s
6 Hanging Knee Raises
24 DUs or 36 Single Unders
Performance Care:
2 x 10 each
Eccentric Ankle Dorsiflexion
MOFit
AMRAP - 25
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Bar
12/15 calorie Row
24 DUs or 36 SUs
4 Double Dumbbell Thrusters 35’s/25’s
6 Toes to Bar
12/15 calorie Row
24 DUs or 36 SUs
Friday 191018
POSTED DATE: FRIDAY, OCTOBER 18TH 2019
NEWS
CrossFit
WOD: “Bam Bam”
RX – FITNESS – SWEAT
Teams of 3
AMRAP 25:
10/7 Calorie Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)
Performance Care:
100 Russian Twist w/ Slamball
· Every break = 10 KB Teapots each (max of 4 sets total)
MOfit
WOD: “Bam Bam”
RX – FITNESS – SWEAT
Teams of 3
AMRAP 25:
10/7 Calorie Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)
Performance Care:
100 Russian Twist w/ Slamball
· Every break = 10 KB Teapots each (max of 4 sets total)
NEWS
CrossFit
Strength: Thruster
15 minutes to build to a heavy set of 3
WOD: "Childs Play"
(15 min cap)
RX
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
FITNESS
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders
SWEAT
3 Rounds:
10 Thrusters (light)
20 Deadlifts (light)
75 Single Unders
15 minutes to build to a heavy set of 3
WOD: "Childs Play"
(15 min cap)
RX
3 Rounds:
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
FITNESS
3 Rounds:
10 Thrusters (95/65)
20 Deadlifts (95/65)
75 Single Unders
SWEAT
3 Rounds:
10 Thrusters (light)
20 Deadlifts (light)
75 Single Unders
MOfit
15 min AMRAP
5 BB/DB Thrusters (building each round)
10 Renegade Rows
30 Bicycle Crunches
15 min AMRAP
10 BB/DB Thrusters
20 BB/DB Deadlifts
75 Single Unders
Run 400m
5 BB/DB Thrusters (building each round)
10 Renegade Rows
30 Bicycle Crunches
15 min AMRAP
10 BB/DB Thrusters
20 BB/DB Deadlifts
75 Single Unders
Run 400m
NEWS
Momentum Holiday Nutrition Challenge kicks off on November 18th!
It is open to the first 30 people and only 25 spots are remaining. Sign up sheet is at the front desk. You can also register online by clicking on the link below:
https://www.momentumsport.com/community/events/?fbclid=IwAR2zcxjD6Yqd6cyXtPWtbkTERbXc45QAZb4-PPC2sAFvU0nv3kobTgrrxqk
Top prizes go to the average muscle mass gained and the percentage body fat lost. This is not a weight loss challenge!
(Must be signed up and have in-body scan completed by November 17th)
It is open to the first 30 people and only 25 spots are remaining. Sign up sheet is at the front desk. You can also register online by clicking on the link below:
https://www.momentumsport.com/community/events/?fbclid=IwAR2zcxjD6Yqd6cyXtPWtbkTERbXc45QAZb4-PPC2sAFvU0nv3kobTgrrxqk
Top prizes go to the average muscle mass gained and the percentage body fat lost. This is not a weight loss challenge!
- First place - $700
- Second place - $375
- Third place - $245
(Must be signed up and have in-body scan completed by November 17th)
CrossFit
WOD: "Sweat Buckets"
(25 minute cap)
RX - FITNESS - SWEAT
50 - 40 - 30 - 20 - 10: Calorie Machine #1
10 - 20 - 30 - 40 - 50: Calorie Machine #2
*Choose from three different machines; bike, ski, or rower. All the calories are the same for each. Must switch after each set
(25 minute cap)
RX - FITNESS - SWEAT
50 - 40 - 30 - 20 - 10: Calorie Machine #1
10 - 20 - 30 - 40 - 50: Calorie Machine #2
*Choose from three different machines; bike, ski, or rower. All the calories are the same for each. Must switch after each set
MOfit
Same as CrossFit