4월 & 5월에 토요일 정규 수업 없는날:​

4월 26일 (토요일) - CrossFit Level 2 Seminar

​5월 10일 (토요일) - The Gymnastics Course (TGC) ​

*세미나 대관으로 인해 토요일 정규 수업이 없습니다

모든 회원권은 1일 자동 연장됩니다 

불편을 끼쳐드려 죄송합니다!

​

​5월 3일 (토요일) 에는 NSCA Olympic Lifting Seminar (OLS) 가 있지만 토요일 정규 수업 이후 1:00PM 부터 시작합니다. 12:50PM 까지만 퇴실 해주시면 감사하겠습니다. 불편을 끼쳐드려 죄송합니다!

​​

​​

​​

Monday

4/14/2025

_

I. Accessory 

3 Sets 

Strict Pull Ups 

6 + 10 second hold 

 

​

II. Strength

Back Squats

4x6 @ 70%   

 

​

III. Conditioning

'Dumbbell Fran'

​

For Time: 

(Time cap: 10 minutes)

21-15-9

Dumbbell Thrusters (50/35lb)

Pull Ups

​

​
 

Tuesday

4/15/2025

_

I. Weightlifting

1 Power Clean + 1 Squat Clean 

4 sets of progressive overload, starting at 50% of 1RM Clean

 

II. Conditioning

16 Minute EMOM

a) 6 Touch n Go Cleans (155/105lb)  

b) 18/15 Push Ups

c) 25/20 Abmat Sit Ups 

d) 12 Plate Ground to Overheads (45/35lb)

​

 

Wednesday

4/16/2025

_

For Time: 

(Time cap: 20 min)

​

1000/800m Row

20 Knee to Elbows

40 Dumbbell Snatches

750/600m Row 

15 Knee to Elbows

30 Dumbbell Snatches

500/400m Row 

10 Knee to Elbows

20 Dumbbell Snatches


 

Thursday

4/17/2025

_

I. Strength

Shoulder Press (10 min)

4-4-4… 

 

II. Conditioning

​

A) 8 Minute EMOM 

13 Burpee Bar Touches

*Record successful rounds 

​

Rest 2:00 

​

B) 8 Minute EMOM for Max Points 

1) Side shuffles (8m = 1pt) 

2) GHD sit ups 

3) Track running (1 lap = 4pt)

*only record completed laps

4) Bike erg for calories 

 

*Record total points

 

*Record score as eg. 8R / 67 

​

 

Friday

4/18/2025

_

I. Strength

Deadlifts 

5x5 @ 80~85%

 

II. Conditioning

Every 3 Minutes for 4 Rounds:

15 Deadlifts (225/155lb)
10 Chest to Wall Handstand Push Ups

60 Double Unders

 

*Record total reps and rounds completed

 

 

Saturday

4/19/2025

_

In Teams of 3, 

20 Minute AMRAP:

350m Run 

45 Snatches (95/65lb)

15 Pull Overs 

 

*우천시 aerobic machine 으로 변경됨