A. This Saturday; Join us as we head to Daybreak CrossFit to support Mel & Eric at their grand opening! There will be YOGA on Saturday, but NO classes. Normal Open Gym on Sunday
B. Saturday afternoon, 3:30p; we will be hosting a matchup for week 3 of N.E.A.L. . . come support your teammates.
C. Keep an eye on the EVENTS page for all events to be added. Lots coming to CFF; make sure to stay tuned.
Buy In:
Row / Run :30 on :10 off; increasing intensity as you got, 3-4 minutes worth
+
3-4 min of Dynamic Stretching
+
Movement Prep & Mobility
Fitness:
A. Back Squat – heavy double in 12 min
* If time, hit few pause squat 4-5 rep sets; deloading to lower % work
B. Front Rack Single Leg Lunges – 10 reps, (5 each leg alternating) – build in 8 minutes
C.
21-15-9
Front Squats (from floor) (115/83)
HR Pushups
rest 1 min
AMRAP 3 – max calories rowed
*18 min cap on C
A. Back Squat – heavy double – 275# PR!!!
B. Front Rack Single Leg Lunges – 10 reps, (5 each leg alternating) – 135# *getting better at lunges
C. 21-15-9
Front Squats (from floor) (115/83)
HR Pushups
Time: 8:45
rest 1 min
AMRAP 3 – max calories rowed
51 calories