Athletes, we are excited to announce the WOD’s for the In House Throwdown on Saturday, September 12th! . Athlete Briefing will be 9:20am on Saturday, September 12th. We will go over WOD standards and you can ask questions then. The first heat will start at 10am. The event will likely go until about 1:00pm. Heat…
General Warm-up # 2 Then…, Snatch – 45% x 2; 55% x 2; 60% x 2; 65% x 2; 70% x 2; 75% x 1 x 3; 80% x 1 x 5 Then…, AMRAP in 6 min of:** 7 Hang Pwr Snatch, 115/80# or 95/65# 14 T2B or K2E 21 Box Jumps, 24/20″ **The goal…
General Warm-up # 1 Then…, Back Squat – 60% x 10; 65% x 8; 70% x 6 x 2 Then…, Clean* & Jerk – 50% x 2(1+2); 60% x 2(1+2); 70% x 8(1+1) *Can be a power clean if you know your 1RM. Then…, Snatch Pulls* – 90% x 2 x 4 *Keep hips low,…
Holiday Schedule Saturday 9/5: 9am and 10am Classes. 11am RPS Nutrition Challenge Meeting Sunday 9/6: Closed Monday 9/7 Labor Day: Closed General Warm-up # 1 Then…, In teams of 2 (One athlete works at a time) complete the following task: 0:00 Run 1 mile together 10:00 AMRAP in 15 min of: 20 Cal Bike or…
Holiday Schedule Saturday 9/5: 9am and 10am Classes. 11am RPS Nutrition Challenge Meeting Sunday 9/6: Closed Monday 9/7 Labor Day: Closed General Warm-up # 2 Then… Clean – 80% x 1 x 5; 85% x 1 x 4; 90% x 1 x 2 Then…, Front Squat – 65% x 10; 70% x 8; 75% x…
General Warm-up # 2 Then…, Bench Press (BW) 15-12-9-6 Then…, René (30 min cap) 7 rounds for time of: Run 400 meters 21 walking lunges (Inside) 15 pull-ups 9 burpees Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive…
In teams of 3 row max cal in 6 min. Switch every 10 pulls. Then…, Snatch Warm-up (3 min) Then…, Hang Pwr Snatch + OHS – Heavy Single in 20 min. Then…, In teams of two complete the following task: 100 RKBS, 70/53# Run 600m, 20/14# Row 600m 100 Knee to Elbow -CrossFit Glendale Second…
General Warm-up # 1 Then…, Clean Warm-up (3 min) Then…, EMOM x 20 min 2 Hang Pwr Cleans, 225/155# 4 Lateral Bar Jump Overs 6 Push-ups Then…, Complete the following task one time through: 3 min of work per station. 1 min rest btw. Station A) 50 Cal Row or 50 Cal Bike Station B)…
General Warm-up 50 Jumping Jacks 40 Mountain Climbers 30 Superman’s 20 Air Squats 10 Burpees Then…, Snatch Wu (3min) Then…, In 15 min…, Snatch – 55% x 2; 60% x 1; 65% x 1; 70% x 1 x 2; 75% x 1 x 2; 80% x 1 x 2; 85% x 1 x 3 Then…,…
CFG will be teaming up with Renaissance Periodization to bring the RP Affiliate Challenge to CFG, starting September 8th. We will be holding a meetings for all those who are interested in participating today at 11a. General Warm-up # 1 Then…, Bar Complex – Build to Heavy Single in 20 min of: Hang Squat Clean…
