Thank You For Coming! 🎉
Thank you all for coming out this week to celebrate the best gym in Morristown! We value the friendships we have formed in this community and love seeing the friendships you have found in each other. Thanks for all the positive energy you bring! Now let’s get back to the gym because this squat cycle isn’t going to finish itself! 🎄Happy Holidays! 🎄
Items for the week…
- We are in week 5 of our new strength cycle, and will be testing our 3RM back squat (Monday), bench press (Wednesday) and front squat (Thursday) this week!
- Our FIT360 class will be Tuesday at 6:30pm and Thursday will be the same as the CrossFit workout.
STRENGTH
back squat: 3RM
WOD
3RFT
10 burpees
10 pull-ups
10 push-ups
10 sit-ups
10 air squats
10 box jump overs (24/20)
SKILL
toes-to-bars
WOD
100 double unders / 200 singles
80 air squats
60 mb sit-ups (20/14)
40 push-ups
20 wall balls (20/14)
10 bar muscle ups
FIT360
75 calorie row / wall sit
75 kb push presses (53/35) / plate overhead
75 pull-ups / hang from rig
75 russian swings (53/35) / kb deadlift hold
STRENGTH
bench press: 3RM
WOD
Every 4 minutes for 3 rounds
500m/420m row
15 shoulder-to-overheads (55% of 1RM push press)
max double unders
1 minutes rest
SKILL
prep the movements
WOD / FIT360
22min AMRAP
1 body blaster
2 see-saw kb push presses (35/26; 2-for-1)
3 jumping squats
4 kb deadlifts (53/35)
5 mb lunges (20/14; 2-for-1)
6 sit-ups
7 kb front squats (35/26)
8 push-ups
9 russian swings (53/35)
10 wall balls (20/14)
STRENGTH
front squat: 3RM
WOD
14min AMRAP
10 atomic sit-ups (25/15)
10 toes-to-bars
10 goblet lunges (70/53)
10 strict pull-ups
7AM / 8AM
WOD
10-8-6-4-2 overhead walking lunges (25/15; 2-for-1)
10-8-6-4-2 ring dips
100-80-60-40-20 double unders
… 3 burpees EMOM
9AM
Partner WOD
12-10-8-6-4-2 oh walking lunges (25/15; 2-for-1)
12-10-8-6-4-2 ring dips
120-100-80-60-40-20 double unders
… 4 burpees EMOM
WOD
22min EMOM
MIN 1: 7 ring rows + 7 kb push press (35/26)
MIN 2: 7 push-ups + 7 kb deadlifts (53/35)
