Community. Coaching. Caring.
Back Squat 3-3-3-3-3Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 1000m
— then —
3 rounds of:
12 Thrusters (95#/65#)
15 Toes-to-bars
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2-2-2Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Run 400m
30 Air Squats
20 Push Press (115#/75#)
Pic by @robcwilson
Remember NO Advanced RX Class on Saturday.
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
Invitational Update: USA Team
1 Snatch, pick load
Every 1 min for 10 mins.
Full Squat, scale to Power
5 RFT: Rows and Overhead Squats5 rounds for time of:
Row 400m
15 Overhead Squats (95#/65#)
Pic by @robcwilson
Happy birthday to our resident gym photog @robcwilson!
CrossFit Team Series week 1 recap. The “top” teams have some serious competition from non-Games athletes!
Ring Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
Weighted Ring Dip and Weighted Pull-up.
Lifting: Ring Dips and Strict Pull-upsRing Dip 3-3-3-3-3, using heaviest weight per set
Strict Pull-up 3-3-3-3-3, using heaviest weight per set
For time:
50 Double Unders
40 Kettlebell Swings (53#/35#)
30 Wall Balls (20#/14#)
20 Burpees
10 Push-up (hand release)
20 Burpees
30 Wall Balls
40 Kettlebell Swings
50 Double Unders
Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 12 mins of:
Run 400m
5 Deadlifts (Choose load)
Events:
This Saturday at 0930 we will be hosting the “Lift Up Luke” WOD to support the Autism community. There will be no Advanced Class on Saturday.
Lift Up Luke is a 5 min. AMRAP that everyone can do and after there will be a WOD scheduled that will be fun and will allow you to focus on hitting a PR or two (or three).
Please consider going to the following link to register for the workout at our gym to show your support. You don’t have to donate if you don’t wish to.
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Handstand Push-up
“The Strict Muscle-up” – [video]
“Crab Walk” from the CrossFit Gymnastics Trainer Course – [video]
