MONDAY 3.19.18
COMPTRAIN CLASS PROGRAMMING OLY: HANG POWER CLEAN 5-4-3-2-1 METCON: "HANG TEN" 10:00 AMRAP 10 HANG POWER CLEANS (135#/95#) 20 ABMAT...
FRIDAY 3.16.18
OPEN GYM TOMORROW: 5 - 9AM NOON - 1PM 4 - 7PM *WORKOUT STANDARDS WILL BE BRIEFED EVERY HOUR ON THE HOUR CROSSFIT GAMES OPEN WORKOUT 18.4...
THURSDAY 3.15.18
COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X 20 ODD MINUTES = MOVEMENT #1 EVEN MINUTES = MOVEMENT #2
WEDNESDAY 3.14.18
COMPTRAIN CLASS PROGRAMMING METCON: "HUMBLE PI" EMOM X 16 (4 ROUNDS) MINUTE 1: M=12 / F=9 CALORIE BIKE/ROW MINUTE 2: 7 DEADLIFTS...
TUESDAY 3.13.18
COMPTRAIN CLASS PROGRAMMING STRENGTH: PAUSE FRONT SQUAT (3 SECONDS) BUILD TO A HEAVY PAUSE FRONT SQUAT METCON: "ENGINE ROOM" EVERY 3:00...
MONDAY 3.12.18
COMPTRAIN CLASS PROGRAMMING METCON: "OPPOSITE DAY" 14:00 AMRAP 40 SIT UPS M=20 / F=15 CALORIE BIKE/ROW 20 BURPEES
FRIDAY 3.9.18
OPEN GYM TOMORROW: 5 - 9AM NOON - 1PM 4 - 7PM FRIDAY NIGHT LIGHTS @ 7PM *WORKOUTS STANDARDS WILL BE BRIEFED EVERY HOUR ON THE HOUR...
THURSDAY 3.8.18
COMPTRAIN CLASS PROGRAMMING METCON: "GOAT DAY" EMOM X20 ODD MINUTES = MOVEMENT #1 EVENT MINUTES = MOVEMENT #2
WEDNESDAY 3.7.18
COMPTRAIN CLASS PROGRAMMING METCON: "FOUR BY FOUR" EMOM X 16 (4 ROUNDS) MINUTE 1: 7 WALL BALLS (20#/14#) + 7 CHEST-2-BAR PULL UPS MINUTE...
TUESDAY 3.6.18
COMPTRAIN CLASS PROGRAMMING METCON: "UNDER PRESSURE" 100-80-60-40-20 DOUBLE UNDERS 50-40-30-20-10 SIT UPS 25-20-15-10-5 DEADLIFTS...
