A. Front Squat – 5×2 – add 5# to last weeks working weight (same weight across) B. 4 Rounds For Time: 400m Run 25 Double Unders 10 Toes-to-Bar Efficiency Tips: Knees To Elbows/Toes To Bar with Chris Spealler (video) CFG Spring 2014 Paleo Challenge On May 12, 2014, 35 CFG members embarked…
Happy 4th! Class at 9AM and 10AM ONLY For time: In teams of 2 complete: 60 Deadlifts (185/115 – 10 rep increments) 80 KB Goblet Squats (53/35 – 10 rep increments) 100 Push-ups (10 rep increments) 120 Wall balls (20/15 – 10 rep increments) *Every minute both partners must stop and complete 4 burpees
A. Ring Dips DEMO 1 / DEMO 2 5x Max Reps B. 5 Rounds For Time Of: 21 calories Row 21 sit-ups 21 push-ups Reminder Weekend Holiday Schedule : Friday, July 4th – Class @9AM/10AM Saturday, July 5th – Closed Sunday, July 6th – Open Floor 10AM-12PM
A.Hang Power Snatch 3-3-3-3-3 Keep weight moderate and reps fast and clean NO FAILED REPS B. 4 Rounds each for time: 40 Double Unders 20 Kb Swings – 70/55 10 Burpees rest 2 mins – goal is unbroken rounds, scale accordingly Weekend Holiday Schedule : Friday, July 4th – Class @9AM/10AM Saturday, July 5th…
“Nicole” AMRAP 20 minutes 400m run max effort pullups *Score is total pull ups completed. Once you drop you must proceed with your run (stay on the bar as long as you can even if it takes you longer than you’d like) Article: CrossFit Hand Care
Weekend Schedule : Friday, July 4th – Class @9AM/10AM Saturday, July 5th – Closed Sunday, July 6th – Open Floor 10AM-12PM A. Front Squat – 4×3 ( 4 sets of 3reps) Aim to add 5# to the previous weeks weight. Be smart though, if you are sacrificing form or depth for additional weight, back…
T.A.C. For time: In teams of 2 complete: 20 Wall climbs (1 rep increments) 100 Sit-ups (10 rep increments) 50 Thrusters (95/65) (5 rep increments) 100 Burpees (10 rep increments) 50 Front rack step ups (95/65) (5 rep increments) 100 Sit-ups (10 rep increments) 20 Wall climbs (1 rep increments) No Kids Classes Today….
A. Front Squat – 4×4 – add 5# to last weeks sets. B. Bench Press – 3 X 8, Focus on fast moving reps, don’t try to push to a max. Bar speed should stay consistent for all 8 reps. Finish with: 2 min Assault Bike Test (cals) *No Kids Classes Saturday …
