Saturday, April 13, 2019 - Train8nine
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Saturday, April 13, 2019

Weekend Schedule

Saturday: 9:00 am Open Community Workout,  10:30 am Members Only Workout

Sunday: Open Gym, 11:00 am to 1:00 pm.


Community Fitness Workout – 9:00 am

LIFT 8N

3 rounds of
50′ walking lunges
15 Push-ups

Fitness Metcon

Two rounds of 5 stations.  You will be at each station for 1 minute.  In that minute, attempt to complete as many repetitions as possible.

  • Minute 1 – Wall Ball Shots
  • Minute 2 – Abmat Butterfly Sit-ups
  • Minute 3 – Burpees (push-up less)
  • Minute 4 – Elevated Glute Bridges
  • Minute 5 – Russian Kettlebell Swings

Finisher

SSA: 3 x 30 Floor Glute Bridges
SSA: Band Tricep Pushdowns


CrossFit

METCON

With a partner perform

40 Hang Power Cleans
40 Box Jumps
Run 400m

30 Hang Power Cleans
40 Burpees
Run 400m

20 Hang Power Cleans
40 Abmat Sit-ups
Run 400m

10 Hang Power Cleans
40 Push-ups
Run 400m

Partitioning Rules:
HPC = as desired
2nd Movement= Singles
3rd Movement = together

WYO: 75/50 – 24”/20”
GBP: 95/65 – 24”/20”
BRB:  135/95 – 24”/20”

*HPC Alternative = American KBS

 

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