Friday August 9

Warm Up

Group Dynamic

Skill

Front Squat (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

10 ---> 2 

Pistols

2 ---> 10

 Deadlift (225/165)

Rx+ = weighted pistols (<30#)

To scale pistols, use a box under butt and add weight on top

Thursday August 8 "Max Bench Press"

REMINDER - The team WOD is Saturday morning at 9 am.  If you are interested please sign up in the gym. There is a signup sheet on the door by the filing cabinet.  There will be NO OTHER CLASSES that day.  All levels are welcome.

Warm Up

Group Dynamic

Skill

Bench Press (5@50, 5@60, 5@70, 3@80, 1@90, 1@MAX)

Metcon

AMRAP 10

15 Ground to Overhead

30 Pull-ups

15 Thrusters

20 Burpees over Bar

15 OHS

10 Muscle-ups

*Same weight must be used for all lifts

A - 135/95

B - 115/80

C - 95/65

Wednesday August 7 & Barbell Club

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

1000 m Row

25 Burpees over Bar

At 10 minute mark

3 rnds:

15 Jerk (135/95)

15 Toes 2 Bar

At 20 minute mark

3 rnds:

15 Hang Power Cleans (135/95)

15 Box Jumps

Barbell Club

Skills

Clean & Jerk 

Front Squat

Mid Thigh Clean Pull + Clean Pull

Metcon

500 m Row

10 Power Clean (205)

20 Wallballs

10 Squat Clean (185)

500 m Row

Tuesday August 6 "Max Power Snatch"

Warm Up

Coaches Choice

Skill

Power Snatch (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

AMRAP 10

30 Double Unders

15 Power Snatch (75/55)

Monday August 5

Warm Up

Group Dynamic

Skill

Movement Demo

Metcon

In groups of 3:

"ZEUS"

3 rnds:

30 Wallballs (20/14)

30 SDHP (75/55)

30 Box Jumps (20/14)

30 Push Press (75/55)

30 Calories Rowed

30 Push-ups

30 Back Squat (use average body weight of group)

*One person works

Barbell Club

Skills

Power Snatch + Snatch

Power Clean + Clean

Push Press

Metcon

AMRAP 7

1 Deadlift (315)

3 Snatch (135)

5 Deficit HSPU 

*Deficit will be additional 25# plates for hands

Saturday August 3

Warm Up

Group Dynamic

Skill

Every 30 seconds for 10 mins do 1 rep Power Snatch, 1 rep Hang Snatch, and 1 rep OHS @ 60% Power Snatch 1 rm

Metcon

AMRAP 4

10 Shoulder to Overhead (135/95)

30 Doubles

Rest 2 mins

AMRAP 6

10 Shoulder to Overhead (115/75)

30 Doubles

Rest 2 mins

AMRAP 8

10 Shoulder to Overhead (95/65)

10 Toes 2 Bar

10 Push-ups

Friday August 2 "Max Back Squat" & Custom Fit Meals

Custom Fit Meals

We are excited to announce a new potential partnership with Custom Fit Meals!  We are currently determining if there would be enough client interest to make Carousel CrossFit a pick-up location for CFM.  If so, we would be able to offer you an easy, convenient and affordable way to eat healthy. Here’s what you need to know about Custom Fit Meals.

How it Works. CFM will prepare and deliver FRESH, healthy meals to our facility for you to pick-up.  All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to our facility via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.

There are no contracts or commitments.  All orders are placed week to week.  Simply place your order on-line at www.customfitmeals.com before Wednesday each week to receive your meals for the following week of service. Their easy on-line ordering system allows you to choose the number of meals you want and the types of foods you like. Gluten-Free, Primal (includes dairy), and Paleo meals are available. There are 15 menu items offered each week to choose from and 6 weeks of rotating menus.  Meals are sold in increments of 5, with an average meal price of $9 - $10/meal.

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.  All meals are made from FRESH, unprocessed ingredients (and they taste delicious as well)!

Food Quality. Food quality is extremely important. CFM maintains the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-finished Certified Angus Beef®, all natural turkey and pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources.  The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service and a link to his story is shown below:

https://www.customfitmeals.com/fat2fit/changing-lives-through-nutrition

If you would be interested in doing CFM and having your meals delivered here to pick-up, please sign up on the CFM interest sheet next time you come to train.  By doing so you will receive a special promotional discount when we start taking orders. For more info on CFM, check out www.customfitmeals.com.

Please leave a comment below if you would be interested.

Warm Up

Coaches Choice

Skill

Back Squat (3@55, 3@65, 1@85, 1@95, 1@MAX)

Metcon

"Death by Back Squat"

EMOM do 1 rep Back Squat.  Increase 1 rep each additional round.

Men - 155

Women - 105

*Bar is cleaned from ground