Wednesday 01.17.2018

Artis Strength and Fitness – Cross-Training

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Functional Fitness 9am

20min AMRAP

15 Box Jumps or Step ups

12 DB Push Presses

9 Sit up or leg raises

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Tuesday 01.16.2018

Artis Strength and Fitness – Cross-Training


Just a little flash back when Klokov came for a seminar. That was a great weekend!

Metcon (AMRAP – Reps)

EMOM

1st min 20 Wall Balls

2nd min 40 Double Unders

3rd min 20 KB Swings

4th min 200m row

5 rounds

Rowing Workout

5x500m

3x750m

1x1000m

rest 1:1

Artis Kids 530pm (6-11yrs old)

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Monday 01.15.2018

Announcements

Classes will be open all day tomorrow!

Artis Strength and Fitness – Functional Fitness

Metcon (AMRAP – Reps)

1min shuttle down and back

1min row

1min jump rope

Rest 1min

1min air squats

1min sit ups

1min push ups

Rest 1min

3 rounds

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Monday 01.15.2018

Announcements

Classes will be open all day tomorrow!

Artis Strength and Fitness – Cross-Training

Metcon (5 Rounds for weight)

5 Back Squats

10 HSPUs

5 Power Cleans

10 Ring Dips

5 Burpee Broad Jumps (as far as possible)

Not for time

5 sets

Try to increase weight and difficulty each set!

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Saturday 01.13.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Today’s Schedule:

Cross-Training- 915am

Artis Barbell- 915am

Artis Kids- 1015am

Artis Gynmastics- 1015am


Drop your kids off at 1015am for their class and you drop yourself off at our Gymnastics class at 1015am. Learn some very important gymnastic movements that will keep you safe and strong.

Rowling (10 Rounds for distance)

10 sets of 100m sprints

*must stop at 100

Artis Kids 1015am (6-11yrs old)

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Friday 01.12.2018

Artis Strength and Fitness – Cross-Training


Kory asked for a birthday workout so Kory will get her birthday workout. Remember we have our Open House from 430pm-7pm! Bring some drinks, food, and all the fun you can bring with you :).

Coaching Comments

Todays Schedule:

Kory’s Birthday workout- 5am, 6am, Noon, and 430pm!

Functional Fitness- 9am will also do Kory’s workout!

Remember we have our Open House tonight at 430pm. There will be our free class at 430pm, Marital Fit will be showing their self defense class and more! Bring some food and drinks, it will be a great time!

Metcon (Time)

40 Burpees to a plate

40 Wall Balls

40 Box Jumps

40 Push Presses

40 DB Snatches

40 Push Presses

40 Box Jumps

40 Wall Balls

40 Burpees to plate

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Thursday 01.11.2018

Artis Strength and Fitness – Cross-Training

Coaching Comments

Come in and let us work your biceps, triceps, hamstrings, and more to help strengthen some weaknesses. Here is our schedule for the day:

Cross-training- 5am, Noon, and 630pm

Artis Rowing- 6am

Artis Barbell- 430pm


We had a great turnout for the Trio and we can’t wait for another great turnout for The Masters Duo! If you have not signed up go to eventbrite and search our event! Spots are filling up!

Metcon (Weight)

Barbell Curl x8

superset

Barbell Tricep Extensions x8

4 sets

Good Mornings x8

superset

Narrow Stance Squats x8

4 sets

GHD Sit ups x15

superset

GHD Back Extensions x15

3 sets

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