Onramp Day 3

Day 3 – warm up 10 mins
Running drills – butt kicks, high knees, skipping high knees, lunges, and roll out and stretching

Barbell movements – 20 mins
Deadlift
Good morning
Row
Overhead lunge

Gymnastic movements – 20 mins
HSPU
muscle up transition
Chest 2 bar
Kipping (all kipping) / hanging on bar

Wod – 3 mins max rows, 3 mins max overhead lunge, 3 mins max bodyweight squat

Onramp Day 2

Day 2 – warm up 10 mins
Running drills – butt kicks, high knees, skipping high knees, lunges, and roll out and stretching

Barbell movements – 20 mins
Strict shoulder press
Push press
Jerk
Thruster

Gymnastic movements – 20 mins
Pull ups
Knees to elbow
Box jumps
Pistols

Wod – 10 mins amrap – 20 reps of everything listed : box jumps, knees to elbows, thruster

Onramp Day 1!

We are starting are onramp program as Monday September 8th! Here is the first day of onramp. Also note that all barbell movements are being done with PVC pipe.

HRPU = hand release push up

Day 1 – warm up 5 mins
Running drills – butt kicks, high knees, skipping high knees, lunges, and roll out and stretching

Barbell movements – 25 minutes
Bodyweight squat – 5 mins
Overhead squat – 5 mins
Back squat – 5 mins
Front squat – 5 mins
Part 1 of snatch and clean (floor to top of knee) – 5 mins

Gymnastic movements – 20 mins total
HRPU – 5 mins
ring dips – 5 mins
Wall walks – 5 mins
Burpees – 5 mins

Wod – 21,15,9 – HRPU, Bodyweight squats, and ring dips

Grand Opening

Crossfit Fade will be open October 1st, 2014! Come check us out at 800 W. Lawrence Ave, Charlotte, MI 48813 – located inside Alive. Memberships Available starting September 1st, 2014. Go to sign up and rates in the menu bar for instructions on how to join. Thanks!

Crossfit Box Charlotte MI