Ole Glory CrossFit
A family focused facility, providing the optimal environment for common people with common goals to achieve extraordinary success. Offering fitness and nutritional coaching to maximize your results.
THERE WILL BE NO CLASSES ON SATURDAY OR MONDAY. THERE WILL BE OPEN GYM IN BROUSSARD FROM 10-12 on SATURDAY. U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide
RED (RX): 5 Rounds for Time: 40/30-Cal. Row 30 Deadlifts (185/135 lb.) 20 Lateral Box Jumps (24/20 in.) WHITE: 5 Rounds for Time: 35/25-Cal. Row 25 Deadlifts (155/115 lb.) 20 Lateral Box Jumps (20/16 in.) BLUE: 4 Rounds for Time: 30/20-Cal. Row 25 Deadlifts 10 Lateral Box Step-ups
Strength: Weighted Step-up 5 – 5 – 5 – 5 – 5 Metcon: AMRAP in 7 Minutes: 20 Leg Throws, each 200-m Run together 20 Low Box Jumps (use two plates stacked, 10 reps per person)
RED (RX): 50-40-30-20-10 for Time: Single-Arm DB OH Squats (50/35 lb.) 50-ft. Handstand Walk each round WHITE: 50-40-30-20-10 for Time: Single-Arm DB OH Squats (40/25 lb.) 50-ft. Handstand Walk each round BLUE: 40-30-20-10-10 for Time: Single-Arm DB Front Squats 80-ft. Bear Crawl each round
RED (RX): 3 Rounds: 7 Bar Muscle-ups 7 Power Clean and Jerks (135/95 lb.) WHITE: 3 Rounds: 5 Bar Muscle-ups 7 Power Clean and Jerks (115/75 lb.) BLUE: 3 Rounds: 5 Jumping Bar Muscle-ups 7 Power Clean and Jerks
RED (RX+): 5 Rounds for Time: 9 Back Squats (225/155 lb.) 200-m Run Rest 2 min. WHITE (RX): 5 Rounds for Time: 9 Back Squats (185/135 lb.) 200-m Run Rest 2 min. BLUE: 5 Rounds for Time: 9 Back Squats 200-m Run Rest 2 min.
RED (RX+): 100-m Run 12 Alt. DB Snatches (65/45 lb.) 9 Toes-to-Bars 200-m Run 16 Alt. DB Snatches 12 Toes-to-Bars 300-m Run 20 Alt. DB Snatches 15 Toes-to-Bars 400-m Run 24 Alt. DB Snatches 18 Toes-to-Bars 500-m Run 28 Alt. DB Snatches 21 Toes-to-Bars WHITE (RX): 100-m Run 12 Alt. DB Snatches (50/35 lb.) 9
Strength (Superset): Bent-Over Row 3 – 3 – 3 Thruster 3 – 3 – 3 Metcon: 5 rounds of: 30 sec. Max Thrusters (65/45 lb.) 30 sec. Rest 30 sec. Push-ups 30 sec. Rest
RED (RX): 10 Rounds for Time: 5 Burpee Box Jumps (24/20 in.) 18 Double-unders WHITE: 10 Rounds for Time: 4 Burpee Box Jumps (20/16 in.) 18 Double-unders BLUE: 10 Rounds for Time: 4 Burpee Step-ups (24/20 in.) 18 Fast Feet
RED (RX): Every 3 min. for 3 Rounds Perform: 100-m Farmers Carry (55/35) 16 Hang Power Snatches (115/75 lb.) WHITE: Every 3 min. for 3 Rounds Perform: 100-m Farmers Carry (45/25) 16 Hang Power Snatches (95/65 lb.) BLUE: Every 3 min. for 3 Rounds Perform: 100-m Farmers Carry 10 Hang Power Snatches