Come join us during the AM training time to say goodbye to Coach Stacy!!! She has been a dedicated member of our team for 3 years!!!
Warm-up: 10 minutes – Squat prep
Strength/Skill – Squat/E2MOM (Every two Minutes On the Minute)
E2MOM (10 Rounds) – heavy, but all sets should be unbroken.
(2 – 3 seconds rest at the top max)
X 5 Back Squat
Metcon:
12 Minute AMRAP:
3 HSPU (Scale as necessary)
6 C2B Pull Ups (Scale as necessary)
9 Air Squats
0900 showtime:
Warm Up: 10 minutes
Teams of 2: AMRAP __ minutes of:
21 burpee box jump/get overs
43 Wall ball cleans
15 handstand push ups
27 Pull-ups
19 front squats
Warm up: 10 minutes
Strength: 20 Minute time cap
5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th
x10 Push Press
Metcon: 14 minute time cap
10 rounds for time:
10 wall balls
10 Kettle Bell Swings
Warm up: 10 minutes
Thursday Workout: 20 minute time cap
Strength/Skill
5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th
x10 Power Cleans
AMRAP 15 min:
7 Front Squats @ 95#/65#
(Clean the bar from the floor for the first front squat of each round)
7 Burpees over the bar
(must jump over the bar to complete the burpee)
14 Sit-Ups
(use an ab-mat if available)
Mobility / Form work
5 x10 Overhead Squats – (light weight)
5×10 Squat / Power Snatch – (light weight)
Warm-up 10 Minutes
Strength/Skill
5 RNFT – 20 Minutes – Work to a heavy working set focusing on form – complete every round unbroken, except maybe for the 5th
x10 Deadlift
Metcon
10 Rounds for time: (time cap at 20 Minutes)
5 Pull Ups
10 Push Ups
15 Air Squats
Warm Up – 10 Minutes
Strength/Skill – 20 Minutes
5 Sets for Quality of 10 Thrusters
Work to a heavy working set focusing on form Complete every round unbroken, except maybe for the 5th
Metcon:
7 Rounds for time:
10 burpees
200 meter run
Fundamentals Class has been postponed to July 18!!!!
Latest updates as of July 10, 2020, 2150.
Shogun athletes!!! We plan on restarting our training sessions starting on July 18 with a fundamentals class. Please bring a mask to protect your health and those around you.
Getting Started at Shogun!
•The Shogun CrossFit Fundamentals Class (SCF FC) is approximately three hours long and takes place once a month.
•Attendance at the SCF FC is REQUIRED in order to join SCF workouts REGARDLESS OF PREVIOUS CROSSFIT EXPERIENCE; with one exception. If you are a certified CrossFit Level 1 Trainer (CFL1T), the FC is waived. CFL1T’s must coordinate their participation at daily WODs by messaging us on our Facebook page.
•The SCF FC takes place at building 114 on Kadena Airbase, behind Risner Gym.
•Class will begin promptly at 9:00am and will last approximately 3 hours. All participants must complete the ENTIRE FC in order to come to daily WODs.
•The SCF FC costs $30 (all proceeds go towards operational costs and fees associated with the affiliate). All classes after the SCF FC are completely FREE.
•Please show up to the SCF FC 15min early (0845) and report to the Risner Gym front desk to pay for the FC. Your receipt will be your ticket into the FC.
•Please wear comfortable workout clothing and bring plenty of water. Additional items to bring could include, but are not limited to; sunscreen, bug spray (we’re outside) and a positive attitude!
Warm-up: Athletes choice 10-12 minutes
100 Burpee Challenge Day 6 of 30
METCON:
Candy
5 rounds for time of:
20 pull-ups
40 push-ups
60 squats
Warm-up: 1 mile run-keep track of your time
Day 2 of 30 for the 100 burpee challenge.
METCON: Reps for time of:
50-40-30-20-10 reps, for time of:
