Friday, 112213

"specialty" day coming to CFF soon....stay tuned
“specialty” day coming to CFF soon….stay tuned

 

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

1 thought on “Friday, 112213”

  1. 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

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