Thursday 191128
POSTED DATE: THURSDAY, NOVEMBER 28TH 2019
NEWS
Happy Thanksgiving! Gym CLOSED
Turkey Trot starts at 8:00am. Proceeds to benefit the Boys and Girls Club
Click Here for more details => https://www.festivalfoodsturkeytrot.com/race-locations.php
CrossFit
Happy Thanksgiving! Gym CLOSED
Turkey Trot starts at 8:00am. Proceeds to benefit the Boys and Girls Club
Click Here for more details => https://www.festivalfoodsturkeytrot.com/race-locations.php
Or
WOD: “FANTASTIC 50”
For Time:
50 Jump Tucks
50 Push-ups
50 Air Squats
50s S. Leg Balance (each leg)
50 Walking Lunges
50 Sit-ups
50s Plank
50 Burpees
“Fantastic 50” is a longer WOD – great for building endurance. It will be a full-body test and offer some good balancing and core work.
Wednesday 191127
POSTED DATE: WEDNESDAY, NOVEMBER 27TH 2019
NEWS
???? Woman Crush Wednesday- Sara Brantner! ????
1. What do you do outside of Momentum for work? For fun?
I enjoy being with family and friends. I love being outdoors so hiking, taking my dog for a walk, to being on the lake in the summertime.
2. What is something your friends/family would say is so you? -Always willing to help others -Very Organized
3. What are some small things that make your day better?
Good cup of coffee ☕️ Favorite Song ???? Good Workout ????????♀️
4. What is something you’ve been meaning to try but haven’t gotten around to it?
Ever since watching the game changer on Netflix I have been wanting to try some Vegan Meals.
5. What is something you will NEVER do again? With doing November Bingo I don’t ever want to row 25,000m again! ???? seriously I can’t think of anything because you always forget until it comes up again and then you remember... oh crap I will never do that again!
6. 3 foods I love:
Roasted Brussels Sprouts
Boneless Chicken
Watermelon
1. What do you do outside of Momentum for work? For fun?
I enjoy being with family and friends. I love being outdoors so hiking, taking my dog for a walk, to being on the lake in the summertime.
2. What is something your friends/family would say is so you? -Always willing to help others -Very Organized
3. What are some small things that make your day better?
Good cup of coffee ☕️ Favorite Song ???? Good Workout ????????♀️
4. What is something you’ve been meaning to try but haven’t gotten around to it?
Ever since watching the game changer on Netflix I have been wanting to try some Vegan Meals.
5. What is something you will NEVER do again? With doing November Bingo I don’t ever want to row 25,000m again! ???? seriously I can’t think of anything because you always forget until it comes up again and then you remember... oh crap I will never do that again!
6. 3 foods I love:
Roasted Brussels Sprouts
Boneless Chicken
Watermelon
CrossFit
WOD: “Miracle-Gro”
RX – Fitness – SWEAT
5 Rounds:
300 Meter Row or Ski
30/20 Calorie Bike
9 Strict Presses (95/65) – (75/55) – (empty BB)
MOfit
Part 1: AMRAP – 15 minutes
Row 500 Meters
20 Push Press
30 KB Swings
Part 2: AMRAP – 15 minutes
30 - 15m Shuttle Sprints
20 Toes to Bar – Knee Raises
15 Bent Over Rows
Tuesday 191126
POSTED DATE: TUESDAY, NOVEMBER 26TH 2019
NEWS
CrossFit
WOD: “Ecod”
RX
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
FITNESS
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55
SWEAT
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (keep weight light and the same each round)
27/21 Cal Row
Rest 4 Minutes Between Rounds
MOfit
Teams of 3:
Partition reps however:
100 Calorie Row
100 Power Cleans
100 Box Jumps
100 Calorie Bike
100 Walking Lunges
100 Hollow Rocks
Monday 191125
POSTED DATE: MONDAY, NOVEMBER 25TH 2019
NEWS
CrossFit
WOD: “Snake Bite”
(12 minute Cap)
RX
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Fitness
15-12-9
Power Snatch (75/55)
Overhead Squat
Pull-ups
SWEAT
AMRAP 12
12 Power Snatches
12 Overhead Squats
12 Banded Strict Pull-ups or Ring Rows
MOfit
Part 1: AMRAP – 15 minutes
21 DB Snatches
15 Calorie Row
12 Push Ups
9 Pull-Ups
Part 2: AMRAP – 15 minutes
21 Calorie Bike
15 DB Sit-Ups
12 Goblet Squats
9 Burpees
Saturday 191123
POSTED DATE: SATURDAY, NOVEMBER 23RD 2019
NEWS
CrossFit
ACTIVATION
3 Sets or 8 minutes
40 Second Bike or Row
30 Second Push-up Plank Hold
20 Reverse Lunges (10 Each Side)
10 Russian Baby Makers
WOD: “Jelly”
(35-minute Cap)
RX – Fitness
Teams of 2:
5 rounds
Row 800 Meters or Run 400m together
50 Wall Balls
50/40 Calorie Bike or Ski
50 Partner Medball Sit-Ups
SWEAT
Teams of 2:
3 rounds
Row 800 Meters or Run 400m together
40 Wall Balls
40/30 Calorie Bike or Ski
40 Partner Sit-Ups (w/ out medball)
Extra Credit:
3 x 50’ Double KB Front Rack Walking Lunges