Thursday January 11, 2018

Warm up

750 Row

3X

10 Weighted good mornings

10 spiderman reach

Duck walk there and back

Part A

Front Squat

3@80%

1@85%

3@80%

1@88%

3@80%

1@91%

Part B

3 Rounds

Max Strict Press 2/3 Body Weight

Max Strict PullUps

Rest 2 min

CrossFit Light

20 Min AMRAP

15 Toes to Bar

15 Kettle Bell Swings

15 Box Jump Overs

CrossFit Teens

25 toes-to-bar

50 mountain climbers

20 toes-to-bar

40 mountain climbers

15 toes-to-bar

30 mountain climbers

10 toes-to-bar

20 mountain climbers

5 toes-to-bar

10 mountain climbers

Tuesday January 9, 2018

45

Just a little reminder the speed limit on HWY 9 is only 45 mph from Cathcart to 164th.  I have been noticing a lot of cars pulled over lately and just wanted every to stay safe and ticket free!!

Warm Up

3X

2 min Row/Bike

10 Goblet Squats

10 Monster walks

5 Wall Squats

WOD

Back Squats % of 1RM

5@80%

2@83%

5@80%

2@86%

5@80%

2@89%

CrossFit Light

Teams of 2

50 Cal Row

50 Sit Ups

40 Cal Row

40 Push ups

30 Cal Row

30 Box Jumps

20 Cal Row

20 Buprees

10 Cal Row

10 HSPU

CrossFit Teens

Teams of 3
For Time:
70 Calorie Row
100 Dumbbell Snatches
100 Lateral Barbell Burpees
100 Thrusters
100 Lateral Barbell Burpees
100 Dumbbell Snatches
70 Calorie Row

 

Friday January 5, 2018

Image result for memes of a new class

CFS is now offering a new class starting this Saturday at 6:30am.  Yoga is back at 7:45am and then 9am Class and 10am Open Gym!!!   Time to work on those 2018 Goals!!

Warm Up

3 Rounds

:40 sec slow Row or Bike :20 sec fast

10 Goblet Squats

5 Spiderman reach each side

10 Monster Walks

WOD and CrossFit Teens

On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (115/80)

Station 3- Max calories on the bike
Station 4 – Rest