Friday, 1-11-19
Tony’s Sushi tonight @7pm.
10 min EMOM
2 Split Jerk
*work up to heavy double*
5 RFT:
25/20 Calorie Row
50 D/U 3:1
3 Rounds of “The Chief” 155/105
*25 min Cap*
1 Rd of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats
Tony’s Sushi tonight @7pm.
10 min EMOM
2 Split Jerk
*work up to heavy double*
5 RFT:
25/20 Calorie Row
50 D/U 3:1
3 Rounds of “The Chief” 155/105
*25 min Cap*
1 Rd of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats
We raised $509.00 so far….keep it coming!!! REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…
CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.
Strength: Power Snatch + Hang Sq. Snatch 2 PS+1 HSS x 6 15 Min to build to a heavy complex 5RFT- 500m Row 400m Run 30 D/U *25 min Cap* “
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps
“Lesley” 35 min AMRAP 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is…
Click here for Snatch Efficiency tips!!! Skill – Snatch CrossFit Games Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep…