Monday, 16 July


Announcements/Schedule Change

Summer is here! That means lots of travel and TDYs for your coaches! As a reminder, todays 0530 class is canceled). As always, at the very least, the WOD will be posted here and on our website (and probably on the board), so feel free to come in and git ‘er done!

*** 0530 class will also be canceled 23, and 25 July. ***

*** Rene’s class will be at 11am for the remainder of the summer. ***

As always, please keep an eye out on the whiteboard, our facebook page, and our website for any changes!


 Monday, 16 July

 

Figawi

AMRAP 18:

200 Meter Run

12 Chest to Bar Pull-Up

16/12 Calorie Row

8 Alternating Dumbbell Snatches (70/50)


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

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Friday the 13th


Announcements/Schedule Change

Summer is here! That means lots of travel and TDYs for your coaches! As a reminder, the next two 0530 classes are canceled (13 & 16 July). As always, at the very least, the WOD will be posted here and on our website (and probably on the board), so feel free to come in and git ‘er done!

*** 0530 class will also be canceled 23, and 25 July. ***

*** Rene’s class will be at 11am for the remainder of the summer. ***

As always, please keep an eye out on the whiteboard, our facebook page, and our website for any changes!


 Friday the Thirteenth

 

Squat Clean Thruster

Build to a Heavy Single

“Chalant”

For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

 


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

Wednesday, 11 July


Announcements/Schedule Change

Summer is here! That means lots of travel and TDYs for your coaches! As a reminder, the next three 0530 classes are canceled (11-16 July). As always, at the very least, the WOD will be posted here and on our website (and probably on the board), so feel free to come in and git ‘er done!

*** 0530 class will also be canceled 23, and 25 July. ***

*** Rene’s class will be at 11am for the remainder of the summer. ***

As always, please keep an eye out on the whiteboard, our facebook page, and our website for any changes!


 Wednesday, 11 July

“Broken Vessel”

For Time:
27-21-15-9:
Dumbbell Front Squat (35’s/20’s)
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)

 


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

Monday, 9 July


Announcements/Schedule Change

Summer is here! That means lots of travel and TDYs! Please keep an eye out on the whiteboard, our facebook page, and our website for any changes!

*** 0530 class will be canceled 11, 13, 16, 23, and 25 July. ***

*** Rene’s class is moving to 11am for the remainder of the summer. ***


Monday, 9 July

Push Press

Build to Heavy Set of 5

“Speed Boat”

3 Rounds For Time:
– 30/21 Calorie Row
– 25 Wallballs (20/14)
– 20 Dumbbell Hang Clean and Jerks (50/35)


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

Friday, 6 July


Announcements/Schedule Change

Summer is here! That means lots of travel and TDYs! Please keep an eye out on the whiteboard, our facebook page, and our website for any changes!

*** 0530 class will be canceled 11, 13, 16, 23, and 25 July. ***

*** Rene’s class is moving to 11am for the remainder of the summer. ***


Friday, 6 July

“Jelly Belly”

For Time:
50-40-30-20-10: AbMat Sit-Ups
5-4-3-2-1: Laps (inside)
10-8-6-4-2: Deadlifts (275/185)


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

Wednesday, 4 July


Announcements/Schedule Change

No class today, but join us at the Wyvern at 1000 for a Hero WOD to celebrate the day and commemorate 19 brave heroes!

*** Huge schedule change: Rene’s class will be moved to 1100 for the remainder of the summer. We apologize for any inconveniences this may cause! ***


Wednesday, 4 July

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. This WOD is dedicated to them.

HOTSHOTS 19

6 Rounds For Time
– 30 Air Squats
– 19 Power Cleans (135/95 lb)
– 7 Strict Pull-Ups
– 400 meter Run

Scaling
This Hero WOD is long and high volume. Scale movements and/or load to keep this workout under 40 minutes. Suggested scaled weights for P. Clean – Intermediate 115/75; Beginner – 75/55.

Beginner Option
-4 Rounds For Time of:
-15 Air Squats
-19 WB Cleans
-5 Ring Rows
-Run 400 meters

 


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!

Monday, 2 July


Announcements/Schedule Change

0530 class will be canceled 4, 11, 13, and 16 July.

FOURTH OF JULY – We will not be having class on the Fourth, BUT feel free to join Coach Rene for a Hero WOD to celebrate!

*** There will be changes to the 1000 class between 15 July and 4 August. Some of the classes during this period may be canceled or moved to 11am. As soon as the schedule is verified, we will let you know! ***


Monday, 2 July

“Recess”

AMRAP 10:
3 Shuttle Runs (10m), 3 Kettlebell Swings (53/35)
6 Shuttle Runs (10m), 6 Kettlebell Swings (53/35)
9 Shuttle Runs (10m), 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

 


BEYOND THE WHITEBOARD – CrossFit Aviano is now on Beyond the Whiteboard! Head over, sign up for a free 30 day trial. Once you’ve activated your account, join our gym, and your monthly fee will be waived!