Announcements: Join us for WL 101 tonight, 6:30p on side two. New CFF Apparel is on its way! Nutrition Seminar April 15th – link to get signed up in our CFF Facebook group. Regionals tickets are on sale – games.crossfit.com. Grab your tickets and come support Team CrossFit Free and Chase as they compete at …
Announcements: 1. New CFF apparel is on its way! 2. Nutrition seminar will be April 15th with Mike Molloy. Cost will be $50 and link will be up in the CFF Fb private page for those interests in joining us. 3. CFF Gatherings upcoming : a. Trampoline dodgeball B. Scheduled golf outing …
Coach Chase Announcement: The parking lot out front and on the side is being paved Sat-Monday. All members will need to park on the street or out back. To get out back, you may need to enter parking lot at beginning of street and drive around backs of the buildings down to our lot. Fitness …
Coach Tasia – 242lb Snatch Balance Announcements : A. weightlifting 101 kicks off tonight at 6:30pm Fitness / Performance: A. Clean + Hang Clesn + 2 X Front SqT; build to max – in 15 – 18 min B. Sprints @110% :30 on bike X 6 ; rest 2 min between C. Into post …
Performance: A. Power Work 40 double unders 15 ghd situps 300m Row 15 tng box jumps (don’t extend at top, just down and up) 20 KB swings 53/35 15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending class 10 power snatch’s (95/63) rest 5 min x 4 *sustainable rounds is the goal here
Announcements: A. This Friday night, we will be showing “FRONING” at the Gym at 7:30p. Will have some food and a great little get together to watch this film. Everyone is welcome. Fitness: A. Back SqT – heavy single + 2-3 sets of 3 reps @85% of what you hit for the day …
Announcements: A. This Friday night, we will be showing “FRONING” at the Gym at 7:30p. Will have some food and a great little get together to watch this film. Everyone is welcome. Performance: A. Back SqT – heavy single + 2-3 sets of 3 reps @85% of what you hit for the day B. …
Performance: A. Push Jerk – 5RM + 2×5@90 B. amrap 7 7 wall balls (30/20) 7 burpee touch’s Rest 7 amrap 7 5 hspu 7 cal bike 9 box jumps (24/20) step down Post class Assistance Work 4 rds 30’ Waiters Carry each arm 15-20 banded scap squeezes 15 weighted sit-ups 10-12 Plate OH …
Fitness / Performance: A. Push Press + Push Jerk + Split Jerk; build to max in <18 min B. Strict HSPU – 30 AFAP (athlete chooses height / scenario) – 5 min time cap / scales versions available C. 3 rds – afap 50 wall balls 25 c2b pull-ups Post class D. Front SqT …
Announcements: A. 2015 Regionals T Shirts – we still have some left so in we have decided to sell these for $10 per; with the money taken in, these will go to help Coach Tasia and Coach Chase for their Travels to their competitors upcoming… Helping them prep for the 2016 season. Fitness / …
