Monday 7-27-15
5×3 Deadlift @ 75%
“Helen”
3RFT:
400m run
21 KBS 53/35
12 Pull ups
5×3 Deadlift @ 75%
“Helen”
3RFT:
400m run
21 KBS 53/35
12 Pull ups
32 min EMOM 1- 15/10 Cal Row 2- 50 D/U 3- 12/9 AAB Cal 4- :45 2-KB Front Rack March 53/35
Strength/Skill – Snatch Grip Deadlift 5 x 3-TnG with a 1-1000 ause at the top 4 R.F.T. 5 Inverted Burpee’s 10 T.G.U.’s 20 Pistols (2:1) 40 D/U’s
Gym will be open today @9AM for open gym. No scheduled coach. Come join us Friday September 1st at Brewology @ 7:30pm. As some of you may already know, Janel is starting a new chapter in her life and will be leaving us. Let’s join and celebrate her new endeavor. Strength: Sq. Clean 2@60% 2@65%…
Make sure to sign up for the Open. First workout announced this Thursday @ 8PM. You can watch it live here at the gym. We will be judging workouts Saturday mornings. We are switching over to Zenplanner. You should be getting an email to register. For time: 21-15-9 reps of: 95-lb. thrusters Pull-ups rest 15-12-9 reps…
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
I would like to say a GREAT BIG THANK YOU TO ALL OF YOU FOR YOUR SUPPORT AND WARM WISHES REGARDING THE CROSSFIT GAMES. It was a great experience and you all following the action via Facebook and streamimg video made it all more exciting. Thank you again. Scott Strength/Skill – Back Squat 3-3-3-3-3 5…