2.19.2018

http://1dim-n-erythr.att.sch.gr/drawback/sitemap45.html Announcements:

HOLIDAY HOURS TODAY:

Classes will be running at 9am and 6pm!

как варить дезоморфин Workout of the Day:

“Iron Lung”

4 Minute AMRAP:

27/20 Calorie Row

27 Wallballs (20/14)

27 Chest to Bar Pull-ups

rest 4 minutes

4 Minute AMRAP:

21/15 Calorie Row

21 Wallballs (20/14)

21 Toes to Bar

rest 4 minutes

4 Minute AMRAP:

15/10 Calorie Row

15 Wallballs (20/14)

15 Pull-ups

2.17.2018

Announcements:

– No Buddy Day today. It will continue as scheduled next week. 9&10am are regular CrossFit classes.

– Today 11am CFC Barbell Club with Coach Anthony!

Workout of the Day

“Go Time”

Teams of 3

20 Minute AMRAP

12/9 Calorie Row

8 Burpees

4 Clean and Jerks (115/85)*

*Each team member will complete a full round before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. In order to hit the correct stimulus, athletes should choose weights that, if fresh, they are capable of completing 15-12-9-6-3 repetitions without dropping respectively.

2.16.2018

Announcements:

– No Buddy Day this Saturday 2/17

– CFC Barbell Club Saturday 11am with Coach Anthony

Workout of the Day

“Mighty Mouse”

18 Minute AMRAP:

30 Thrusters (95/65)

30 Box Jumps (24/20)

30/21 Calorie Row

30 Toes to Bar

2.15.2018

Announcements:

– No Buddy Day class this Saturday 10am. It will resume as scheduled next week. 9&10am will be regular CrossFit classes

– Saturday 11am CFC Barbell Club with Coach Anthony

Workout of the Day

“Drago”

30-25-20-15-10:

Russian Kettlebell Swings

AbMat Sit-ups

10 Meter Shuttle Sprints

2.14.2018

HAPPY VALENTINES DAY! Let’s show this workout some love.

Announcements:

– CFC Barbell Club this Saturday 11am

– NO Buddy Day this Saturday. It will resume as scheduled next Saturday. 9&10am will be regular CrossFit classes

“Hot Sauce”

3 Minute AMRAP

21/15 Calorie Row

21 Lateral Burpees Over the Bar

Max Overhead Squats (75/55)

rest 3 minutes

3 Minute AMRAP

18/13 Calorie Row

18 Lateral Burpees Over the Bar

Max Overhead Squats (95/65)

rest 3 minutes

3 Minute AMRAP

15/11 Calorie Row

15 Lateral Burpees Over the Bar

Max Overhead Squats (115/80)

rest 3 minutes

3 Minute AMRAP

12/9 Calorie Row

12 Lateral Burpees Over the Bar

Max Overhead Squats (135/95)

* Score for today is total number of Overhead Squats