Remember if you are leaving for spring break you will need to test for the Paleo/Fitness Challenge this week. I would also like to acknowledge Saturday’s open gym, it was definitely our best turn out yet.
Monday, March 1, 2010
STRENGTH
Using your .9 Multiplier
- Deadlift
- 75% x 5
- 85% x 3
- 95% x AMRAP
WOD
- 5 rounds for time:
- 10 Ring Push-Ups
- 20 KB Swings (53/35)
- 30 “KB Hot-Potatoes” (53/35)
*”KB Hot-Potatoes”=Start standing while holding the Kettlebell to your chest with the handle down. Toss Kettlebell hand-to-hand while moving the torso side-to-side.
Saturday, February 28, 2010
Open Gym 9-11
Friday, February 26, 2010
CFBN's own Josh Post and crew at his level one cert. last weekend.
KATIE’S TEAM WOD
In teams of 2 (one person works while the other rests) you will complete all the reps at one excercise before moving to the next exercise.
- Pull-Ups 100
- Squats 200
- Burpees 100
- Sit-Ups 200
- KB Swings 100
- Double-Unders 200
The CrossFit Declaration of Independece. Post thoughts to comments.
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