20-15-10-5
Spend 10 minutes working on a gymnastics skill of your choice
20-15-10-5
Power Snatch (95/65)
V-ups
Calorie Row
Strength & Stability Sessions
Wanting to make more gains in your fitness, but maybe feeling a little beat up from the daily WODs? Try our new summer sessions that focus on stability and mobility to improve performance. We’re dialing back the intensity a bit and spending more time on unilateral muscular stability, balance, coordination and mobility. Perfect for anyone who’s CrossFit workouts are limited by any one or more of those elements (that’s nearly everyone over 30 years old).
The Sessions:6 Strength & Stability Sessions are here to help!
Join us Tuesdays & Thursdays at 12:15pm or 6:00pm for one-hour, coach led, training sessions that focus on developing and maintaining strength, stability, and mobility to keep them happy, healthy and moving at their best all summer long. Training sessions are designed to compliment your CrossFit training and help you improve.
Address your Limiters to make more Gainz!
Training Sessions Include:
- Dynamic Warm-Ups to get your body moving through full range of motion
- Plyometric Drills & Exercises to improve muscle elasticity and quickness/agility
- Strength movements focusing on the posterior chain to offset our seated/hunched over modern lifestyle, and “push-pull” movements for the upper body
- Core stability exercises to improve postural alignment and support the low back, hips and shoulders
- and the BEST part… Focused stretching at the end to maintain/improve mobility through all the major joints
Details:
- Days: Every Tuesday & Thursday, June through August
- Times: 12:15pm to 1:15pm & 6:00pm to 7:00pm
- Experience Needed: None. Modifiable to all experience levels
- Cost: Punchcard or Monthly Membership Options…
- Included with your S:6 CrossFit membership! Membership Options
- $160 for a 10-punch Punchcard (also redeemable for other S:6 CrossFit sessions)
- $85 per month, Strength & Stability Sessions ONLY
Come join us this Summer to get high quality functional movement training in a fun, safe and motivating group environment!
Re-Test Max Day!
Max Day!
Overhead Squat
5 @ 50%
3 @ 60%
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 98%
1@ 103%
1 @ 105%
Strict Press
3 @ 50%
3 @ 60%
12 Minute EMOM:
Minute #1: 30 Unbroken Double Unders
Minute #2: 10 Push Press (115/80)
Memorial Day
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
(Wear a 20# weight vest if you have one)
*Reps can be partitioned as desired.
Saturday WODs
Endurance WOD (7:45a):
Working solo, complete as many rounds as possible for 20 minutes:
400 meter Run
10 Russian Kb Swings (70/50)
30 Single Unders
*Rest 5 minutes
Working in teams of 2, complete as many rounds as possible for 20 minutes:
50 ft. Db Front Rack Walking Lunge (40/30)
50 ft. Db Farmer’s Carry (40/30)
200 meter Run
*Partners alternate complete rounds
Community WOD (10:00a):
20 Minute AMRAP:
200 meter Run
10 Kb Swings, any style & weight
20 Single Unders
100 meter Farmer Carry with dumbbells
Strength Cycle & Max Plank
Deadlift
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Front Plank Hold (on elbows) for Max Time
Partner Chipper
Working in teams of 2, complete the following for time:
100 Double Unders, per person
100 Sit-ups
100 Db Step-ups (30/20# on 20” box)
100 Burpee Box Jump-overs
100 Double Unders, per person
*Only 1 person can accumulate reps at a time. Partner not working is rowing for calories. Partners can break up work (except the DUs) however they want.
Memorial Day Murph & Potluck!
Join your S:6 workout friends Memorial Day morning for the CrossFit classic “Murph”. Come tackle this tough one on your own, or partner up and share the load. Warm-ups start at 9:30am. Then stay for the post-workout social session at 11:00am. Bring a dish to share along with food on the grill and drinks in the cooler. Friends and family are welcome to workout and/or eat the food!
You can RSVP on our Facebook Event Page
Hope to see you all Monday morning!
“Nasty Girls”
Complete 3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Strength Cycle & 5′ Row
Overhead Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
Strict Press
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 98%
5 Minute Row for Max Meters