Class Schedule
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Monday – 12/4/17

Warm-up 1 set: Hip Cross-Over x 10 Rollover to V-sit x 10 Lateral Lunge x 10 Forward Lunge x 10 Leg swings (front-to-back and side-to-side) x 10 each PVC pass throughs x 10 PVC OHS x 5 + 2 sets:…

Thursday 9/28/17

A. Take 15 minutes to build to today’s 1-RM Clean & Jerk B. “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans (135/95 lbs) 6 Push-Ups 9 Air Squats *Repeat…

6/24/14 Tuesday

Performance A. Take 15 minutes to establish a 1-rep max Power Clean Beginners: EMOM for 10min perform 2 Hang Power Cleans + “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 3 Power…

4/12/14 Saturday

Performance “The Chief” Max rounds in 3 minutes of: 3 Power cleans 135/95 6 Push-ups 9 Squats -Rest 1 minute. Repeat for a total of 5 sets. *Score is total reps of all 5 rounds – OR – Team “Chief”…

1/14/13 Monday

FitCamp CrossFit’s “Chief-ish” Max rounds in 3min of: 3 KB Swings 6 Pushups 9 Air Squats Rest 1min. Repeat for a total of 5 cycles Fitness A1. Bulgarian Split Squats @ 30×0; 6-8 x 4sets; rest 60sec A2. Single Arm…

5/18 Friday

A. In 15 minutes, build to a 1-RM Clean and Jerk + “The Chief” Max rounds in 3 minutes of: 135/95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.