Posts by JoEllyn

The Bluegrass Way 3×5 Back Squat 6×3 push press (increasing) then “Kelly” Black Friday OPEN GYM 6:00am-12:00pm All other classes cancelled Rowing Clinic this SUNDAY from 1:00-2:30pm! Come learn how to be a better rower and get a good rowing workout in!!

Free Community Workout TODAY at 9:00am! Open gym from 7:00am-9:00am! All other classes cancelled! Black Friday Open Gym from 6:00am-12:00pm

The Bluegrass Way 15 minutes to find a heavy bear complex then 4rds. 4 minute AMRAP 1 bear complex (60-70% of above) 5 C2B pull-ups 10 total jumping lunge rest 2 minutes 4 minute AMRAP 1 bear complex 5 RMU 30 DU rest 2 minutes ** FREE Thanksgiving Community WORKOUT 9:00am !! All regular classes…

The Bluegrass Way Every 6 minutes for 18 minutes complete: 500m row 30 KB swings 15 HSPU then 3×8 barbell glute bridge 3×8 single leg SLDL ** FREE Thanksgiving Community WORKOUT 9:00am !! All regular classes cancelled- Open gym from 7:00-9:00am ** Black Friday OPEN GYM from 6:00am-12:00pm ONLY Rowing Clinic FREE to members- $5.00…

The Bluegrass Way 3×5 Back Squat 4×6 Front Squat(50-60%) then 50 Calories of Rowing 40 Single-Arm DB/KB Push Press* 30 Toes to Bar 20 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the…

The Bluegrass Way 15 minutes to find a heavy clean + hang clean + jerk then 3rds. 3 minutes ME CAL row/bike or ski 2 minute ME HSPU 1 minute ME KB swings 3 minute rest 3 minutes 2 minutes T2B 1 minute ME wall-balls

The Bluegrass Way 3×5 Back Squat 5-6 attempts to find a heavy 3RM should press then Partner WOD: partition reps anyway 200 DU- cash-in 100 wall-balls while partner is hanging from rig 100 sit-ups while partner wall-sits 100 BOJ while partner is holding plate OH (45/25) 100 KB swings while partner planks 200 DU -cash-out

The Bluegrass Way 6×1 push press +push jerk+ split jerk (increasing) then 5rds. 100ft burpee broad jump 100ft double KB/DB OH walking lunge 100ft sandbag carry (AHAP)

The Bluegrass Way Deadlift warm-up: https://www.crossfitbluegrass.com/videos/ then 5x shuttle sprint (increase speed each rd) 50 ft down and back twice rest 1 minute between sets then “Linda” 11-22 Thanksgiving Day Workout 9:00am (regular classes cancelled) 11-23 Black Friday Open gym from 5am-12pm (regular classes cancelled) 11-25 Rowing Clinic 1:00-2:30pm 11-30 CFBG CHRISTMAS PARTY at Blind…

The Bluegrass Way 3×5 Back Squat 4×6 front Squat (60-65%) then 50 hang power cleans (95/65) 40 BOJ 30 thrusters 20 C2B PU 10 MU 11-22 Thanksgiving Day Workout 9:00am (regular classes cancelled) 11-23 Black Friday Open gym from 6am-12pm (regular classes cancelled) 11-25 Rowing Clinic 1:00-2:30pm 11-30 CFBG CHRISTMAS PARTY at Blind Squirrel