3889 Tuesday 10/1/2024

A
Shuttle run challenge
*Every 30 sec, add 1x 25' shuttle
(10 min)

B
Split squats
3-3-3-3-3
*per leg
(15 min)

C
5 rounds - each
P1 row 500/400m
P2 performs AMRAP:
2 hang power snatches (115/75lb)
2 hang squat snatches
4 burpees
-Switch-
*25 min timecap

3888 Monday 9/30/2024

The rumor is that CrossFit307 is changing… It’s true, we are evolving. Our name is changing, but nothing about your workout, your coaches or your experience will change. Going forward CrossFit class will be known as MVMT class (Movement). On Ramp is also getting a change. It will now be called Foundations. Foundations will be strongly recommended to new athletes but not required.

This website 307athlete.com will be our new homebase with all the info, schedules and MVMT daily workout. If you get the daily workout in your email inbox, it will continue to come and you don’t need to do anything. We’re excited for the future and appreciate your hard work every day!

NEW CLASS TIME! - MON/WED 5:30PM

A
Crab walk 50'
10 clapping pushups
10 squat jumps
Backwards Crab walk 50'
10 clapping pushups
10 squat jumps

Bear crawl 50'
10 burpees
5ea cossack squats, w pause
Backwards Bear crawl 50'
10 burpees
5ea cossack squats, w pause

5 min Partner Bike Challenge
(15 min)

B
Bench Press
6x3 75%
1x3+ 75%
(20 min)

C
24-12-6
Deadlifts (155/105lb)
Hang power cleans
Bike cals
*12 min timecap

3887 Saturday 9/28/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
300/250 meter ski
Into 2 rounds
12 lateral plate raises
10 banded internal and external rotations each side
8 sandbag bear hug good mornings
Into
30 empty barbell bench press

B
Bench Clusters
5 sets of 3x5
1 set= 5 reps then rack for 5 seconds, 5 reps then rack for 5 seconds, 5 reps then rack.

C
“Jejunum”
With a partner
5 rounds - 5 min each round

26/20 cal row
20 DB snatch 70/50

AMRAP in remaining time
Round 1: Rope climbs
Round 2: sandbag cleans 150/100
Round 3: sandbag squats 150/100
Round 4: Wall walks
Round 5: Ring Muscle Ups

Flow:
Partners will share cal row, then 20 db snatches and then amrap in remaining time of each rounds respected movement. Score is total reps of all 5 movements combined.

3886 Friday 9/27/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
3 min row or ski
then
2 rounds
10 russian swings+ 5 american swings
10 single leg jump to sprinkler box or plate
10 split squats each leg- unweighted
(10 min)

B
Back Squats
5x5
*3 sec pause in the bottom
(15 min)

C
P1 Performs: 15/10 cals bike
P2 performs: Plate squat hold (25/15lb)
-Switch-

Then, both run 400m with plate

P1 Performs: 15/10 cals bike
P2 performs: Plate hold overhead (25/15lb)
-Switch-

Then, both run 400m with plate

P1 Performs: 15/10 cals bike
P2 performs: Plate squats (25/15lb)
-Switch-

Then, both run 400m with plate

50 partner leg throws - each
*25 min timecap

3885 Thursday 9/26/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM

A
20 min coach led warmup

B
Work to heavy
Clean and Jerk
(20 min)

C
30 power clean and jerks (95/65lb)
30 power snatches
*8 min timecap

D
5 min recovery row

3884 Wednesday 9/25/2024

NEW CLASS TIME ANNOUNCEMENT!
MON & WED - 5:30PM *STARTING NEXT WEEK

A
2 Rounds
Row 15/12 cal
10 dual KB deadlfit
10 wallballs with 3 sec pause in bottom
10 single leg glute bridge
10 kb snatch, each arm
(15 min)

B
5 min EMOM
15 air squats

5 min EMOM
10/7 cal Row

5 min EMOM
15 straight leg abmat situps

5 min EMOM
10 burpees

5 min EMOM
10 Wall Balls

5 min EMOM
10 DB Snatch, alternating (70/50)

5 min EMOM
10 strict pullups
(35 min)

C
Coach led mobility and cooldown
(5 min)

3883 Tuesday 9/24/2024

A
3 Rounds
Run 2 Laps
20 Russian swings
10 Empty Barbell Goodmornings
5 Push-Up + Inchworm
(15 min)

B
Deadlifts
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
7 min AMRAP
Burpees

D
3 Rounds
10 DB bird dog row
10 reverse flys (DB, cable or bands)
(5 min)

3882 Monday 9/23/2024

A
4 lap run, increase speed each lap
50' walking lunges
50' inchworm with pushup
50' crab walk
50' broad jumps
(15 min)

B
12 min EMOM
15 sec heavy front rack hold
15 sec rest
15 sec Max Pushups
15 sec rest

C
16 min AMRAP
5 power cleans (225/155lb)
8 chest-to-bar pull-ups
30 double-unders
(26 min)

3881 Saturday 9/21/2024

A
15-10-5
Cal ride
KB Goblet squat
Double KB push press

B
Work to a heavy thruster from the rack

C
With a partner
“Django”

5 bar muscle ups
27 Back squats(from the ground) (95/65)
27 Bar facing burpees

5 bar muscle ups
21 Front squats (115/85)
21 Bar facing burpees

5 bar muscle ups
15 Overhead squats (135/95)
15 Bar facing burpees

5 bar muscle ups
9 Thrusters (155/105)
9 Bar facing burpees

*Each partner does the full work, alternating. P1 does 5 bmu, then p2 does 5 bmu. P1 does 27 squats, P2 does 27 squats etc.

D
Accumulate 3 minutes of a heavy sandbag hold

3880 Friday 9/20/2024

A
2 Rounds
2 lap run
10 split squats, each leg- unweighted
5 bare bar RDL
5 bare bar clean pause below knee
5 bare bar cleans pause at high hang
(10 min)

B
10 min EMOM
1 Power Clean + 2 Hang Power Cleans

C
Partner Shared Burden
1k row
50 wall balls (20/14lb)
50 box jump overs (24/20in)
50 ring push-ups
50 KB swings (53/35lb)
50 med ball cleans
1k row
*24 min timecap

2379 Thursday 9/19/2024

OLYMPIC WEIGHTLIFTING CLASS W/ERIN IS BACK!

TUE & THU | 5:30PM

A
3 min ski or row
then
2 rounds
10 kip swings
10 perfect pushups
(10 min)

B
12 min EMOM
Min 1: 30 sec Max Strict Pullups
Min 2: 30 sec Max Hang

C
For time:
Row 5k
*25 min timecap

D
3 Rounds
10 DB floor press
10 DB rows, each arm
(5 min)

3878 Wednesday 9/18/2024

A
15 min coach led warmup

B
Deadlifts
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(15 min)

C
50 ft handstand walk
25 devils press (50/35lb)
25 DB suitcase deadlifts - each side
25 DB push press (2 DBs)
25 DB renegade rows - each side
50 ft handstand walk
*16 min timecap

3877 Tuesday 9/17/2024

TIP OF THE DAY:
DOING MORE SINGLE UNDERS WILL ONLY MAKE YOU BETTER AT SINGLE UNDERS.

A
100 single unders
then
2 rounds
50' bear crawl
10 tempo air squats+ 5 squat jumps
50' HS (scissor) kickups or HS walk
(15 min)

B
5 Sets
5 Strict Press + 5 Push Press
(15 min)

C
For max reps with a partner
5 min AMRAP
Front squats (135/95lb)
*Every time you switch, both athletes perform 25 double-unders

Rest 2 min

5 min AMRAP
Front squats (95/65lb)
*Every time you switch, both athletes perform 25 double-unders

D
3 rounds
10 DB curl
10 DB OH tricep extension
(5 min)

3876 Monday 9/16/2024

OLYMPIC WEIGHTLIFTING CLASS W/ERIN IS BACK!

TUE & THU | 5:30PM

A
Row 500/400
then
2 rounds
5 box jumps landing tall
7 wall balls with 3 sec pause in bottom
10 walking lunges
7 ring rows
(15 min)

B
Back Squats
5x5
*2 sec pause in the bottom
(15 min)

C
3 rounds
20 burpees
400m run
20 pull-ups
*16 min timecap

D
6 EMOM
Min 1: :30 plank
Min 2: 20 knee tucks

2375 Saturday 9/14/2024

A
2 rounds
10 cal ski
10 plank shoulder taps
10 Russian swing
10 handstand kick ups to wall

B
Power jerk
6x3

C
With a partner
“South Harmon Institute of Technology”

50 power cleans (185/125), shared burden

Into
10 min AMRAP
Alternate full movement
5 hspu
10 db snatch 50/35
15 box jump overs

Into
50 clean and jerks (135/95), shared burden

3874 Friday 9/13/2024

A
3 min cardio of choice
then
3 rounds
20 band pull aparts
:30 chest opening over roller or med ball
5 behind the neck wide grip press, bare bar
5 back squats
5 OHS
5 sotts press
(15 min)

B
Work to heavy
1 hang squat snatch + 1 OH squat
(20 min)

C
8 rds
in 1 min:
35 DU
Max Cal Ride
Rest 1 min
(16 min)

3873 Thursday 9/12/2024

OLYMPIC WEIGHTLIFTING CLASS W/ERIN IS BACK!

TUE & THU | 5:30PM - STARTING NEXT TUESDAY

A
Ro-Sham-Bo game
(15 min)

B
12 min EMOM
Min 1: Max Weighted Pullups + Max Hang
Min 2: Rest

C
EMOM for as long as possible:

5 HSPU
6 toes-to-bar
7 thrusters (95/65lb)
(15 min)D
3 laps farmers carry

3872 Wednesday 9/11/2024

A
2 rds
30 sec of each:
buttkickers
high knees
samson stretch L
samson stretch R
dynamic walking pigeon
hollow rocks
supermans
inch worms
(10 min)

B
Deadlifts
4x8 65%
1x8+ 65%
(20 min)

C
In 20 min:
0-5 min:
Row 500m
50 air squats

5-10 min:
Row 500m
40 Russian KB Swings

10-15 min:
Row 500m
30 Weighted Vups

15-20 min:
Row 500m
20 bar muscle-ups

3871 Tuesday 9/10/2024

A
Coach led warmup
(15 min)

B
Front Squats
3-3-3-3-3
*Immediately after each set, perform 2 box jumps
(15 min)

C
3 rounds
1 min: rope climbs
1 min: burpee box jump overs (24/20in)
1 min: straight leg abmat situps
1 min: walking lunges
1 min: rest
(15 min)

2370 Monday 9/9/2024

In September, Refer a friend to join LifeTime and BOTH you and your friend will receive 40% off next month’s membership dues.

A
Run 2 laps
4 rds
2 strict hspu
4 pullups
8 pushups
12 airsquats
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(15 min)

C
With a partner
12 lap run, alternating
21 Clean & Jerks (135/95)
6 lap run, alternating
21 Clean & Jerks (135/95)
12 lap run, alternating
*28 min timecap