Sunday Funday @9:30am
4 person team…the last of our fundraiser WOD. Still time to bring something in…..
Please sign up at front desk.
WOD-
4 RFT
400m Run….yes
15 Burpee
12 C2B pull up
9 Hang Power Snatch 135/95
SKILL-
Weakness for CROSSFIT OPEN in 22 days !!!
…D/U’s
Muscle ups
HSPU…
Anything you know you are not good at.
Strength – Weighted Pull-ups 3-3-3-3-3 W.O.D. – “Karen” For Time – 150 Wall Balls Three Minute rest Tabata Sit-ups
Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome! 2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…
Congratulations Brian Reilly. He scored in the 99.7th percentile on the Air Force Fitness test. The highest score in his 28 year career!!! Way to go Brian!! Strength/Skill – Deadlift 5-5-3-3-1 21-15-9 reps for time: 21-Overhead Weighted Lunges 45lb Plate 21 – Wall Balls 20/10 15 -Overhead Weighted Lunges 45lb Bar 15 – Wall Balls…
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
Strength: SNATCH 1RM 10-9-8-7-6-5-4-3-2-1 HANG POWER SNATCH 115#/75# Pull UPS
Stremgth/Skill – Front squats 3-3-3-3-3- @ 80% Complete as many rounds and reps as possible in 12 minutes of: 155 pound Deadlift, 15 reps 15 Deficit push-ups, hands on plates 15 Box jumps, 24″ box