Author Archives: crossfitadmin

monday 7.16.18

Show your community spirit and wear our gym color black for “Murdered Out Mondays”

murdered out:
blacking out every possible surface on a car’s exterior. black wheels, dark tintblack paint (sometimes flat), no chrome, no color…just black….all black.

50 rkbs

1a.Back squat: 1×3 @80%
1b. 2 knee jumps in between warm up sets: 4×2
2. OT2Min
3×3 BS [ -30 or -20 if under 185# / + 10 ea week]

9 amrap
50 db thrusters (50/35)
(everytime you stop 5 burpees)
100 DU
ME TTB

thursday 7.12.18

Bring a buddy to Throwdown Thursday

_______

50 rkbs

SWEAT:

otm 10 odd: 5 push up + row + row
even: 10/7 row cal fast

20 amrap
40 burpees
50 box jumps (24/20)
60 push ups
600m run
________________________
50 rkbs

bench press: 5x 1/2 the biggest set from friday

15 amrap (To2)
40 burpees
50 box jumps (24/20)
60 push ups
600m run

tuesday 7.10.18

SWEAT:

50 rkbs

150/110 cal To2(Team of Two)
every time you switch complete :20 of L-Sits

150 du/ 225 single unders
75 db snatches (50/35)
75 T2B/ Sit-Ups
75 db snatches
150 du/ 225 Single Unders
15 cap
______________________________________
50 rkbs

Hang power snatch + Power snatch (TNG) build to heavy complex

150 du
75 db snatches (50/35)
75 T2B
75 db snatches
150 du
15 cap

monaday 7.9.18

Screen Shot 2018-07-08 at 5.31.23 PM

CFRTE1 News:

Kids Youth Program starts Today 7.9.18 2pm ages 11-15

Black Out Monday continues, make sure to wear all black aka “Murdered Out” attire

Starting this Wednesday 7.11.18 we are changing the evening class times to

4pm/ 5:30pm / 7:00pm

Bring a friend day is Thursday 7.12.18

____________________________________________________________

____________________________________________________________
50 rkbs start light we will be doing this as a warm up every day

Back squat: 1×3 @80%

8 ot2m
first 2 min: 3 back squat (-30)
second 2 min: 8 pndlay rows

21-15-9
Thruster (115/80)
C2B
8 cap

Friday 7.6.18

 

36641768_1951292661561680_6081872225999257600_n

Strict Lynne
5 rnds
BW Bench
Strict Pull-ups/ ring row

:30 rest between movements
3 min rest between rnds

___________

CFRTE1 News:

Kids Youth Program starts Monday 7.9.18 2pm ages 11-15

Black Out Monday continues, make sure to wear all black aka Murdered attire

Bring a friend day is Thursday 7.12.18

thursday 7.5.18

Todays first class is at 6am.

SWEAT:

Teams of 2

1500 row while partner holds DL 185/135

8 amrap (TO2)
6 bb roll
8 burpee bar hop

12 amrap (TO2)
10 db DL
10 rkbs
run 80ft shuttle

__________________________________

DL: 75% x5
85% x 3
95% x1+
——
Snatch: 1rm (re-test)

wednesday 7.4.18

This WOD is in the honour of 6 British soldiers killed last month whilst serving in Afghanistan.

Cpl Jake Hartley, 20, Pte Anthony Frampton, 20, and Pte Daniel Wilford, 21, Sgt Nigel Coupe, 33, Pte Christopher Kershaw, 19, and Pte Daniel Wade, 20. This WOD is in your honour and we thank you for keeping us safe.

“THE SIX”

6 Rounds for time of:

  • Run 600m
  • 6 Power Cleans (80kg/50kg)
  • 6 Box Jumps (30?/24?)
  • 6 KB Swings (32kg/24kg)
  • 6 Over-bar Burpees