Weekly Programming Week of December 18th, CrossFit The Tracks, The Tracks Burn Class

It's Christmas week!  Below are the hours for Sunday December 24th through Tuesday December 26th
SUNDAY DECEMBER 24TH CHRISTMAS EVE - CLOSED
MONDAY DECEMBER 25TH CHRISTMAS DAY -  CLOSED
TUESDAY DECEMBER 26TH
8AM, 9:30AM & 11AM CLASSES GOOD FOR ALL MEMBERS

1st  - Christmas PartyDecember 28th, RSVP TODAY! CLICK HERE2nd - REFERRAL BONUS

3rd - January Tracks CompetitionWe are hosting Winter WODDERLAND on January 20th. This is a 3 person CrossFit competition.  
Team Event Three Men ONLY 
-or- 
Three Women ONLY

Divisions
Four (4) 
Rx Males
Rx Females
Scaled Males
Scaled Females

Cost: $225/team
CLICK HERE to register! 
4th - Festivus April CrossFit CompetionThe Festivus Games is a competition for Novice, Intermdiate and Masters Athletes.  In Aprill 2017 The Tracks was the #2 gym in the country, we want that spot back!  Get registered today! CLICK HERE to register. 

MONDAY CROSSFIT CLASSES

Strength
Back Squat
2RM
WOD
For time (10 min cap)
15-12-9-6-3
Deadlifts @ 225/155
Burpees
Weightlifting *BONUS*
Power Clean
2RM
MONDAY BURN CLASSES

Split into 2 Groups
Tabata Rolling Planks together
A) 20 minutes
500m Row
1 min Rest
5 min rest between groups
B1) 8 Minutes
8-12 DB Bench Press
8-12 Single Arm DB Row / side
8-12 DB Pull Over
2 min rest between
B2) 8 Minutes
8-12 Goblet Squats
8-12 Russian KB Swings
8-12 Situps
TUESDAY CROSSFIT CLASSES

Strength
Push Press
2RM
WOD
"Viola"
AMRAP 20 min
400m Run
11 Power Snatch @ 95/65
17 Pullups
13 Power Cleans
Gymnastics *BONUS*
5 min Volume
Strict HSPU
rest 5 min
5 min Volume
Wall Walks
 TUESDAY BURN CLASSES

6 Rounds (:30 , :15)
A1) Bike
A2) Russian KB Swing
B1) Pushup
B2) Situp
C1) Jump Rope
C2) Plate Push
1 min rest
 WEDNESDAY CROSSFIT CLASSES

IWT
1) 6 Rounds (18 min cap)
2 Power Snatches
*start at 75%, build as able
Bike Cals @ 30% of Max Calories from test week
1:30 Rest
Rest 5 min
2) 4 Rounds (15 min cap)
12 Thrusters @ 50%
12 Russian KB Swings @88/70
6/4 Muscle Ups
Rest 1:00
3) For Reps
Tabata Double Unders
Tabata Hollow Hold
Accessories *Bonus*
4 Rounds for quality
10 Half Kneeling KB Press / side
*pause at top & in rack
10 Ring Rows
:20 Side Plank / side
 WEDNESDAY BURN CLASSES

Split into 2 Groups
A) 20 min
50 Jumping Jacks

40 Situps

30 Wall Balls

20 Burpees without the Pushup

B) 20 min

1 min Row for Max Distance

1 min Rest

 

THURSDAY CROSSFIT CLASSES


Strength

Front Squat

2RM

WOD

500m Row

100' Plate Push

400m Row

100' Plate Push

300m Row

100' Plate Push

200m Row

100' Plate Push

100m Row

100' Plate Push

Core *BONUS*

3 Rounds

10 Barbell Rollouts

15 Superman Extensions

10 V Ups

10 Pallof Press / side

 

THURSDAY BURN CLASSES


Split into 4 Groups

45 min clock

3 Rounds

12 DB Thrusters

12 KB Deadlift High Pull

1 min rest

3 Rounds

50 SIngle Unders

20 Wall Balls

1 min rest

3 Rounds

:20 Side Plank / side

20 Situps

20 Mt Climbers / leg

1 min rest

3 Rounds

3 Box Jumps

6 Single Leg Glute Bridges / leg

:30 sec Wall Sit

1 min rest

 

FRIDAY CROSSFIT CLASSES


WOD

12 Days of Christmas

1 Stone to Shoulder

2 Muscle Ups

3 Handstand Pushups

4 Burpee Box Jumps

5 Wall Balls

6 Pullups

7 Thrusters

8 Deadlifts

9 Toes to Bar

10 Overhead Squats

11 Power Snatches

12 Calorie Bike

*barbell is loaded at 95/65

 

FRIDAY BURN CLASSES


12 Days of Christmas

1 Plate Push

200m Row

3 Broad Jumps

4 DB Push Press

5 Russian KB Swings

6 Burpees

7 Goblet Squats

8 Situps

9 DB Snatch / side

10 Jumping Lunges / side

11 Banded Good Mornings

12 Turkish Getup Situps / side


SATURDAY

8am-12noon - Open Gym

8am - 8 Week Challenge Class

9:30am - CrossFit Class

11Aam- Burn Class


SUNDAY - CHRISTMAS EVE

CLOSED


MONDAY - CHRISTMAS DAY

CLOSED


TUESDAY DECEMBER 26TH

8AM, 9:30AM & 11AM CLASSES GOOD FOR ALL MEMBERS

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