Friday the 9th (OPEN GYM)

Sorry, Group Class will NOT meet on Friday.

OPEN GYM

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Filed under Announcement, crossfit, open gym

Thursday the 8th

CFGI Annual CF Mock Regional Day!

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Filed under accessory work, benchmark, challenge, crossfit, Mock Regional, strength & conditioning, Test Day, WOD

Wednesday the 7th

I.
3 Rounds
10 Dumbbell Push Press
10 GHD Hip Extensions
50m High Knees/Kickers

II.
10 x 3 Bench Press

III.
W/Partner
AMRAP (16)
10-8-6
Push Jerk 115/85#
Bar Facing Burpees
Complete full WOD, then switch.

IV.
5 Rounds
ME T2B
Rest 2:00

V. 3 Rounds (NFT)
35s Weighted Plank
10 Dislos
10 DB Row (on Bench) -per arm

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Filed under amrap, crossfit, fitness, metcon, Power Lifting, strength & conditioning, Team WOD, WOD

Tuesday the 6th

I.
Work on quads and ankles for 8 minutes.. then,
3 Rounds (NFT)
10 Russian Kettlebell Swings
100m Run
10 High Hang Muscle Cleans

II.
4 Rounds
2:00 on 2:00 off
ME Squat Cleans
R1 @55%
R2 @65%
R3 @75%
R4 @85%

III.
With a Partner
Row 6k
250 KB Swings 53/35#
225 Push Ups
One person works at a time. Switch anytime.

IV.
80 C2B for time with a Partner
10 Minute Cap.  One person works at a time. Switch anytime.

V.
3 Rounds (NFT)
10 Flys
30s HS Hold
10 Band Pulls

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Filed under 3 Rounds, accessory work, chipper, CroosFit, Olympic Weightlifting, Team WOD, WOD

Monday the 5th

I.
3 Rounds (NFT)
10 Pause Squats
5 Strict Pull Ups
10 Calorie Row

II.
Find 3RM Back Squat

III.
AMRAP (11)
5 Deadlift 245/170#
10 Wallballs (30/20#)
15 Cal Row

IV.
1 Muscle Up every :30 Seconds until failure
15 Minute Cap.

V.
3 Rounds (NFT)
10 Seated Weighted Hip Thrusts
40s Hollow Hold
10 Strict Press

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Power Lifting, strength & conditioning, Test Day, WOD