10/17/2018

Sessions @ 5.15,6.15,8.15,11.30,4.30,5.30,6.30

!!Its that time of month again! Sign up for your personal nutritional phone consult. At the gym is the sign up sheet for NEXT weeks schedule for 30 min phone consults. Pick a time and we will contact you to discuss your current nutrition. If you have been tracking via My Fitness Pal, Great! if not, no problem. But sign up so we can make headway on getting you to where you want to be!!

4rds
6 min AMRP
15 DB Snatch 50/35
10 DB Thruster
5 Burpees
15 WB
10 Power cleans 95/65
5 Burpees
15 Cals on Bike
10 Cals on Rower
5 Burpees
Then DU
Rest 3/4/5

Trevor Belline
10/16/2018

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

!!Its that time of month again! Sign up for your personal nutritional phone consult. At the gym is the sign up sheet for NEXT weeks schedule for 30 min phone consults. Pick a time and we will contact you to discuss your current nutrition. If you have been tracking via My Fitness Pal, Great! if not, no problem. But sign up so we can make headway on getting you to where you want to be!!

Front Squats
2-2-2/3-3-3 @80 3111/1012 
rest 2-3

12 min AMRP
15 Cals Rowed
20 T2B/Raises
25 WB 

AAB
Hanging P Clean
2-2-2-1-1-1@70,75,75,80,80,80

Front Squats
alt w Pausing Jerks 2-2-2@70 then jerks 2-2-2@82

metcon

Trevor Belline
10/15/2018

Massive Monday Sessions: 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Ev 6 mins
1) Run 800/600   
2) 3 min amrp
3-6-9-12… Thrusters PU/ C2B
3)Row 800/600 
4)3 min AMRP
Bike for 10/7
30 DU

Rest 7
Run 800 *no 600 option

AAB
Optional 2 a Day

Workout A
Snatch
4-4-3-3-3@63,70,80,80,85
Clean and Jerk
( same)

4rds
5 Hanging Snatch Hi Pull @90+
4-7 Strict / Def HSPU
3 Snatch Grip Deads w 3 sec raise to knees and 3 sec lower @same
1/4 Back Squats 3@90+

Workout B
Metcon

Trevor Belline