IMPORTANT ANNOUNCEMENTS

1.  Be on the lookout for details coming about a Spring Challenge!!  We have seen tremendous results during these challenges in the past.  It will be a good time to get focused on a healthier you just in time for Summer!!

2.  Next quarter payments are due APRIL 1st.  The fee is $100 individual or $125 family.  Make checks payable to Gateway.  We don't ever want money to keep someone from working out so if our fees are a problem, please talk to Mary about alternative payment arrangements.

3.  6:30 Class!!!  We have had 2 people at 6:30 classes in the last few weeks.  If attendance doesn't improve, we might cancel that time offering.  Your coaches are volunteers who work hard to be there and we want to make sure we make good use of time.

4.  Saturday Class.  If you would be interested in a Saturday morning class, please comment below.  We might offer it on a trial basis to make sure we have enough in attendance.

5.  EASTER SERVICES: Gateway is offering 2 Easter Service this Sunday at 9am and 10:45am.  Each one of you is invited to attend with your families.

Monday, March 30, 2015- Workout

Warm-up

50 double under attempts

3 Rounds:

-100m run

-6 push-ups

-6 deck squats

-6 v-ups

Strength

Power Clean (3-3-3+)

Conditioning

For Time:

-1000m row

-50 Wallball shots

Cash-out

AMRAP in 1 minute of single unders

Thursday, March 26, 2015- Workout

Warm-up

300m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skill

TABATA alternating

-jumping squats

-sit-ups

Conditioning

For Time:

-10 burpees

-10 KBS

-9 burpees

-9 KBS

-8 burpees

-8 KBS

-7 burpees

-7 KBS

Continue until 1

Wednesday, March 25, 2015- Workout

Warm-up

500m row

5 rounds:

-10 shoulder taps

-10 air squats

-30 second Sampson stretch

Skill

AMRAP in 2 minutes of push-ups

Conditioning

AMRAP in 12 minutes:

-200m run

-3 Deadlifts (95/65)

-6 Hang Power Cleans

-9 Front Squats

Monday, March 23, 2015- Workout

Warm-up

50 double under attempts

3 Rounds:

-100m run

-6 push-ups

-6 deck squats

-6 v-ups

Strength

Power Clean (5-5-5+)

Conditioning

For Time:

-800m run then

30-20-10 of:

-alternating DB snatches

-box jumps

-sit-ups

Thursday, March 19, 2015-Workout

Warm-up

300m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skill

AMRAP in 2 minutes of air squats

Conditioning

With a Partner Complete:

50 alt Box Jumps (24″/20″) 

25 Unison Burpees 

50 Deadlifts (25 reps each)(135/95)

25 Medball pass sit-ups (20/14)

50 alternating Power Cleans (135/95)

Wednesday, March 18, 2015- Workout

Warm-up

500m row

5 rounds:

-10 shoulder taps

-10 air squats

-30 second Sampson stretch

Skill

5x100m sprints working up to 100%

Conditioning

Crossfit's "Tabata That"

Perform 8 intervals of 20 seconds of work with 10 seconds of rest for each exercise:

Med Ball Cleans (20/14#)
Double-Unders
Push-ups
Kettlebell Swings (55/35#)

Monday, March 16, 2015- Workout

Warm-up

50 double under attempts

3 Rounds:

-100m run

-6 push-ups

-6 deck squats

-6 v-ups

Strength

Find a 1RM Power Clean

Conditioning

AMRAP in 15 minutes:

-300m run

-5 Pull-ups

-10 Sit-ups

-15 unbroken squats

Thursday, March 12, 2015- Workout

Warm-up

300m run

2 rounds:

5 pull-ups

10 push-ups

15 squats

Deep Squat Stretch

Skill

Tabata alternating:

-shoulder taps

-v-ups

Conditioning

For time:

Run 100m

30 WBS (20/14)

30 Burpee Box Jump overs (24/20)

30 KBS (60/40)

Run 200m

20 WBS

20 Burpee Box Jump overs

20 KBS

Run 300m

10 WBS

10 Burpee Box jump overs

10 KBS

Run 400m

Wednesday, March 11, 2015- Workout

Warm-up

200 jump rope singles

3 rounds:

-10 lunges

-10 dips

-30 sec Sampson stretch

-10 PVC pass throughs

Skill

Squat therapy

Conditioning

3 Rounds for Time:

-400m run

-12 Ground to OH (bumper plate)

-16 OH walking lunges

-20 sit-ups

Monday, March 9, 2015- Workout

Warm-up

500m row

3 rounds:

-3 Turkish get-ups

-6 Push-up negatives

-9 inchworm squats

Strength

 EMOM for 8 minutes 

-3 DB Manmakers

Conditioning

AMRAP in 15 minutes

-2 Stair loops

-16 alternating DB snatches

-12 box jumps

-8 burpees

Thursday, March 5, 2015- Workout

Due to an event at church this evening, classes will be in the out building.

Warm-up

3 rounds

10 dips

10 sit-up

10 lunges 

Skill

Tabata alternating

-jumping squats

-plank holds

Conditioning

AMRAP in 10 minutes

100 singles

20 sit-ups

15 medball deadlifts

10 medball cleans (full squat)

Wednesday, March 4, 2015- Workout

Warm-up

400m run

3 rounds:

-5 pull-ups

-10 push-ups

-15 squats

Skill

1x400m sprint at 80%

1x400m for time

WOD

CrossFit Total

-find your 1RM deadlift, back squat and shoulder press (strict)

Monday, March 2, 2015- Workout

Warm-up

2 Stair loops

3 rounds:

-3 Turkish get-ups

-6 Push-up negatives

-9 inchworm squats

Strength

 EMOM for 10 minutes 

-ascending Barbell rows

Conditioning

AMRAP in 9 minutes (scaled version of open workout 15.1)

-15 sit-ups

-10 deadlifts (75/55)

-5 snatches

Cashout

50 unbroken double unders or 150 unbroken singles