Big things for Summer as she joins the Whole9 Seminar team! This week marks a change in our evening schedule.

Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday
CrossFit Quantum Class Schedule
6:00am CrossFit CrossFit CrossFit CrossFit CrossFit - We’re closed.
7:00am CrossFit CrossFit CrossFit CrossFit CrossFit -
9:00am - - - - - CrossFit
10:00am - - - - - CrossFit
11:00am - - - - - CrossFit
12:00pm CrossFit - CrossFit - CrossFit -
1:00pm - - - CrossFit - -
4:30pm CrossFit CrossFit CrossFit CrossFit CrossFit -
5:30pm CrossFit CrossFit CrossFit CrossFit CrossFit -
6:30pm CrossFit CrossFit CrossFit CrossFit CrossFit -
7:30pm CrossFit CrossFit CrossFit CrossFit - -

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, run, bike or skip. then 2-3 sets of: -60-90s/side, pec self massage with lacrosse ball -10-15 perfect tempo push-ups -60-90s/side super squat mobility drill [/tab]

[tab title="Group Metcons"] Tuesday Part A: max tempo push-ups in 3mins. Part B: max chin-ups in 3mins. Part C. 500m row time trial. Part D. 15 TGU/side for quality. Rest as needed.

Wednesday 7mins AMRAP: 10 wall ball + 30 double unders. Rest 2mins. 7min AMRAP: 8 OH walking lunges/side + 30 double unders

Thursday On an 8:00 running clock: 40 ball slams AMRAP in remaining time of [10 kettlebell swings + 10 burpees]

Friday in teams of 3 with only 1 team member working at a time, complete: 4mins 1 hand-over-hand rope/sled pull, 4mins of 20m out + 20m back shuttles, 4mins of chin-ups (rotate every 3)

Saturday 2 sets. 1 set = 3min amrap: 20KB swing + 200m run, 2mins rest, 3min amrap: 10cal AD or Row + 30 double unders, rest 2mins [/tab]

[tab title="Foundations"] Workout 1 A1. Deadlift 3x3, ramping, rest 45s A2. DB see-saw press, 3x8-12, rest 90s B. Single arm band external rotation + retraction drill 3x15/side with 3sec C. Group Metcon

Workout 2 A1. Barbell Walking Lunges 3x10/side, rest 30s A2. Tempo Push-ups 3xmax (for quality), rest 30s A3. Bent-over single supported arm DB row 3x8-10/side, rest 30s B. Group Metcon

Workout 3 A1. Shoulder Press. 3x5, rest 0sec A2. Poliquin Step-up 3x20/side, rest 90s B. L-Sit. accumulate 60sec, rest as needed C. Group Metcon

Workout 4 A. Back Squat, build to a tough set of 3, then 2x5@85% of that top weight. B1. GH Raise 4x6-8, rest 45s B2. Heavy KB swings 4x12, rest 45s B3. Rope Climb, 4x2-4reps, rest 45s C. accumulate 60sec of handstand hold. D. weighted front plank 3x45s, rest 60s between sets. [/tab]

[tab title="Training - General"] Workout 1 A. Bench Press 1RM B. Deadlift 1RM C. pick 2 skills to work on. 5mins each

Workout 2 A1. Bent-over DB row with fat grips 4x6-8/side, rest 45s A2. Front Step-up 4x10/side, rest 45s A3. L-sit, 4x accumulate 15-25sec, rest 45s B. Group Metcon

Workout 3 A1. single leg box squat 3x10/side, rest 45s A2. 30sec AMRAP handstand push-ups or tempo push-ups, rest 45s A3. GHD Hip Extension 3x10, slow tempo, rest 45s A4. tempo ring row, 3xmax, rest 45s B. Group Metcon

Workout 4 A1. Back Squat 1@90%, 3x3@85%, rest 90s A2. Chin-ups, 4x5-8, rest 90s B. Group Metcon

Workout 5 A. Straight Bar Pull-over practice 3-6mins B. TGU, 3x3 heavy/side, rest as needed C1. Heavy single arm KB Swings 4x10/side, rest 60s C2. GHD sit-ups, 4x10, rest 60s D. 4mins AMRAP double unders [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Push Press 1RM B. Front Squat 1RM

Workout 2 A. Tall snatch 5x2 at light weight, rest as needed B. Snatch 4x1@70% C. Group Metcon

Workout 3 A. Snatch 1RM B. Clean and Jerk 1RM

Workout 4 A1. Back Squat 4x3@80%, rest 90s A2. Chin-ups 4x4-6, rest 90-120s B. Group Metcon

Workout 5 A. Straight Bar Pull-over practice 3-6mins B. TGU, 3x3 heavy/side, rest as needed C. L-Sit. accumulate 60sec worth D. Group Metcon [/tab]

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