“Threshold Mash-up Training”
As Many Repetitions As Possible (AMRAP) in 1:00 of Wallball (20lb. / 14lb.)
As Many Repetitions As Possible (AMRAP) in 1:00 of Toes to Bar
As Many Repetitions As Possible (AMRAP) in 1:00 of Box Jump
As Many Repetitions As Possible (AMRAP) in 1:00 of Concept2 Row (Calories)
Rest as needed and determine 50% of your working threshold then,
For 12:00 (3 Rounds Each Station)
Minute One: Wallball (50% Threshold)
Minute Two: Toes to Bar (50% Threshold)
Minute Three: Box Jump (50% Threshold)
Minute Four: Concept2 Row (50% Threshold)
Note: The “Threshold Mash-up Training” is an incredible method to practice skills (such as todays Box Jump and Toes to Bar) and develop power, endurance and speed. The 50% Threshold requirement is super challenging! We are likely to see some combination of these skills during the CrossFit Open!
Fall Schedule – Beginning March 1, 2017
STARTING IN MARCH!
Open Gym will be M / W / F from 12PM – 4PM.
Special “Keyholder” Open Gym Hours (see schedule)
KEYHOLDER OPEN GYM!
Starting in March, we will be adding a “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders, including special hours on Sunday, Saturday, Tuesdays and Thursdays. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement, and is limited to 20 athletes. For more information please check with Greg Amundson.
CrossFit Light (5:00 PM – 6:00 PM at HQ)
Our Light Workout will be HQ programming with modifications as needed.
Open Gym (1:00 PM – 4:00 PM at HQ)