Workout of the Day

Saturday 11/5/22

Save the Date:
Crossfit SPT Christmas Party!
Saturday, December 3
*Adults only 21+

Teams of 2
24:00 AMRAP
100 DB hang clean and jerks
80 DB devils press
60 burpees over the DB
40 DB thruster
800m run
*single DB
*Split everything, including run

Friday 11/4/22

Save the Date:
Crossfit SPT Christmas Party!
Saturday, December 3
*Adults only 21+

Strength:

Shoulder Press
Every :90
5 reps @ 55%
5 reps @ 60%
3 reps @ 65%
3 reps @ 70%
8 rep max @ athletes choice
1:00 rest
Every :90
8-10 reps @ 90% of 8RM
8-10 reps @ 80% of 8RM

Conditioning:

Partner Workout:
100-80-60-40-20
Double Unders
10-8-6-4-2
Wall Walks
*50ft Single arm Overhead Walking Dumbbell Lunge (50/35) after each set
*Split all reps in whatever sets you decide.
Time Cap 15:00

Thursday 11/3/22

Today’s workout is in loving memory of Elizabeth Jane Lopez.
We all smile when we see Alexia and Oscar Lopez. They are truly two lights in the world. There are no other words for having Oscar and Alexia Lopez as a part of our SPT Family other than BLESSED. We hold the Lopez family so close to our hearts. Six years ago today, they lost a wife and mother, Elizabeth Jane. In memory of this special woman we will sweat with them today in honor of her.

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“Elizabeth Jane”
18:00 AMRAP (Alexia, her daughter, was 18 years old)
8 HSPU (Jane’s birth month)
22 deadlift 225/155 (Jane’s birth day)
62 kb swings 53/35 (Jane’s birth year)
24 burpees (how many years Jane and Oscar were married)

Elizabeth Jane Lopez 54, of Grapevine, Texas passed away peacefully Nov 3 at a local hospital after a battle with breast cancer surrounded by her family.
Jane leaves behind a loving husband of 24 years, Oscar; beloved daughter Elizabeth Alexia Lopez; her parents Robert D. Pschirrer and Jan Sprecher, brother Robert D. Pschirrer and his wife Suzie, and her nieces Haley and Lauren.
Jane was born on August 22, 1962 in Canton, Illinois. Growing up Jane enjoyed tennis and skiing. Jane’s real passion was spending time with her family. She also enjoyed gardening, working around the house, spending time with her friends, and would never turn down a dirty martini. Although she graduated from Southern Methodist University, she also had a special connection to Texas Christian University and Oklahoma State University where her daughter is a freshman. Jane considered her schnauzers (Koda and Chy) a part of the family.
Jane held a senior position at Airgas Refrigerant since 2002 She won countless awards throughout her career including 2014 salesperson of the year. She was an integral part of industry groups including HARDI and AHR. Jane will be missed for her many contributions, great energy, infectious laugh, and flamboyant style.

Strength (before Conditioning):
Back Squat:

  • Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

Back Squat
Every 1:30
5 reps @ 55%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
8 rep max @ athletes choice
2:00 rest
Every 2:30
8-10 reps @ 90% of 8RM
8-10 reps @ 80% of 8RM

Wednesday 11/2/22

Save the Date:
Crossfit SPT Christmas Party!
Saturday, December 3
*Adults only 21+

Conditioning:
Teams of 2
10 Sets (5 Each)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
*Alternate full sets
*Time cap individual set at 3:00
Time Cap 30:00

Strength:

3 sets
14 Barbell Front Rack Step Ups (7/7)

Tuesday 11/1/22

Save the Date:
Crossfit SPT Christmas Party!
Saturday, December 3
*Adults only 21+

Strength:

Every 2:00 x 5 Sets
3 Hang Squat Clean:
-Build to a 3 RM for the day

Every :90 x 3 Sets
3 Clean Deadlift @90% 1RM Clean

Conditioning:

42-30-18
Deadlift (155/105)
Box jump Overs (24/20)
Time Cap 14:00

Monday 10/31/22

Save the Date:
Crossfit SPT Christmas Party!
Saturday, December 3
*Adults only 21+

Strength:
Every :90 x 5 Sets
5 Bench Press
Athletes Choice

Conditioning:
4 rounds
400m run
40 Air Squats
30 Push Ups
15 Strict Pull Ups
Time Cap 20:00

Saturday 10/29/22

Halloween Workout!
TODAY, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Teams of 2
AMRAP 30
400m run
100 KB swings
200m run
100 push ups
400m run
100 straight leg sit ups
200m run
100 air squats
*run together
*split 100’s

Friday 10/28/22

Halloween Workout!
This Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Conditioning:

150 Wall Balls (20/14) (10’/9’)
300 Double Unders
30 Ring Muscle Ups (OR 45 Chest to Bar)
*Partition as desired
Time Cap 22:00

Strength:

Every 2:00 x 3 sets
14 Barbell Front Rack Step Ups (7/7)
*This is for quality, not for load! Lightfoot touch on the way down.

Thursday 10/27/22

Halloween Workout!
Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Strength:

Shoulder Press
Every :90
5 reps @ 55%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
10 rep max @ athletes choice
1:00 rest
Every :90
max reps @ 90% of 10RM
max reps @ 80% of 10RM

Conditioning:

Teams of 3
12:00 AMRAP
Partner 1: 15/12 Calorie Row
Partner 2: 15 GHD’s
Partner 3: Max Rope Climbs
Switch when row/GHDs are complete
Accumulate rope climbs

Wednesday 10/26/22

Halloween Workout!
This Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Strength:

Back Squat
Every 1:30
5 reps @ 55%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
10 rep max @ athletes choice
2:00 rest
Every 2:30
8-10 reps @ 90% of 10RM
8-10 reps @ 80% of 10RM

Conditioning:

2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-