2014 08 24
CFSB Recommended site of the day, Catalyst Athletics. Click here to head there and read a few good articles
TEST DAY! Prepare yourselves for a Squat 1rm today
A.
Squat 1RM
B. 8 Rounds, 30 On 15 Off Pro Shuttle Max Plate Touches 45/35 with time remaining
*** score will be total number of plate touches
B. 8 Rounds, 30 On 15 Off Pro Shuttle Max Plate Touches 45/35 with time remaining
*** score will be total number of plate touches
2014 08 24
2014 08 24
2014 08 24
2014 08 23
2014 08 23
Mobility:
Calves!!! Lots and lots of calves.
A) clean - 2x2 @ 65, 70, 75, 80. Then, 3 min max reps clean at 85% of 1RM
B) back squat - 5.4.3.2.1
C) accumulate 50 GHDs and 50 back extensions
2014 08 23
Bring A Friend Day Saturday 8.23.14
Bring a Friend Day! Bring as many people as you want. Even if you don't know anyone here, just swing in for a workout :) Everyone is invited.
A.
5 Rounds
3 Min AMRAP
7 Russian KB Swings 70/55
7 Push Ups
7 Air Squats
Rest 1 Minute
*** Partner 1 will do a full round then tag in Partner 2. Go back and forth till the 3 minutes is up. Each following round will be picked up where the team left off
2014 08 22
Crossfit Team Series - We have a few teams that will be having some fun with this starting August 28th. This is a competition held in house - just like the open, but for teams! Click here and register a team to get in on the action!
A.
5 Overhead Squat Every 2:30 for 20 minutes (8 sets)
Build to a heavy 5 over the 8 sets
B.
5 Rounds for time
Bear Crawl 20 Yards (10 yards out, 10 yards back)
5 Power Cleans 155/105
10 Bar Over Burpees
12 minute cap
2014 08 21
A.
For time
Row 500m
rest 1min
Run 400m
30 wall balls 30/20#; 10/9′ target
30 KB reverse lunges 55/35#/hand
30 box jumps sd 24/20″
30 T2B
60 DU
rest 3mins
Row 500m
20 minute cap
Notes:
The 500m Rows at the top and bottom, and the middle chipper are scored separately
2014 08 20