Motivation

So let’s do a lot of CrossFit and get strong 🙂 Friday September 25th 1. Front Squat 5-5-5-5 2. AMRAP 12 mins 24 Air Squats 12 KB Swings (53/35) 8 Push UPS

Best wishes, Megan!

Wishing one of our core 6am members farewell!! Megan is headed to be closer to family in North Carolina. It’s been a great ride, Megan! CrossFit of Fremont will miss you. Can’t wait for your first drop in! Thursday September 24th 7 Rounds 14 Bar Facing Burpee’s...

Wednesday

Wednesday September 23rd 1. AMRAP 3 mins X 4 25 Double Unders 8 DB deadlifts (50/35#) 25 Double Unders 4 DB Thrusters (50/35#) Rest 3:00 between AMRAPS 2. extra: In as few sets as possible, walk 200m with an empty bar overhead, in your snatch grip.

Tuesday GAINZ

Hopefully you all consumed some muscle building protein after today’s workout. Muscular overload is the perfect opportunity to grow your muscles. Tomorrow will be a whole lot of cardio.  Might as well balance the week out, so far. Continuous power snatches, for a...

Swolebraham Lincoln

Monday September 21st  1. 3 rounds Max reps bodyweight back squats Rest 3:00 2. 21-15-9 DB Bench Press DB Strict Press DB Hang Power Cleans DB Weights: Two 50/35s

Friday cardio day

what a heavy loaded week!! I hope you are all eating and sleeping properly to recover from all of the work we’ve done this week. Tomorrow you can ‘rest’ by way of cardio, haha Friday September 18 1. Deadlift 10-10-10 2. 3 Rounds 800m run 4:00 Row/bike as...

Dumbbells Galore

If you love Dumbbells, then tomorrow is your day!! Thursday September 17th 10 Rounds 10 DB step ups * 8 DB Hang Snatches * 6 DB Push Jerks * 4 DB Thrusters ** 2 Devil’s Presses ** DB weight (50/35#) / Box Height 24/20” * 1 DB ** 2 DBs

Better Air

Finally a small break in the air quality... thanks for being patient with last minute changes, as we continue to navigate 2020. We know everyone wants to get back to normal. Wednesday September 16th 1. Every 3 mins for 12 mins 3 push press + 3 push jerks *from the...

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