A. New Zip Ups are on the way for CFF. 2 color options ????????
B. Clinics – will start Saturday’s upcoming and announced by Tuesday. 2 hour sessions and very specific. Stay tuned for what will be covered and when
C. Dec 1st kicks off our Nutrition Program at CrossFit Free. Monthly membership plans and / or One time consultation for macro build ours and nutritional guidance.
Performance: Weightlifting A. Clean & Jerk – to heavy single for the day in
Conditioning: A. MAP Training; 85-90% efforts; sustainable throughout
5 strict pullups
10 box jumps (24/20) step down
25 double unders
rest 4 min
5 power cleans (185/125) *goal here is tng reps, so scale accordingly
10 c2b pullups
15/12 cal bike
#Becomplete: 1. Sorensen Hold 3 x 1 min
2. Banded side steps 30′ x 3 each side
3. – 3rds , 5 seated box jumps + 10 step ups each side + 20 banded scAp squeezes 4. Crossover symmetry