Monday the 9th

I. 3 RDS (NFT)
15 push ups
15 sit ups
15 air squats

II. 4 front squats
8 back squats
@ 70% of your 1RM front squat

III. for time

• 400 m Run
• 21 Wall Balls 20/14#
• 21 Kettlebell Swings 53/35#
• 400 m Run
• 15 Wall Balls 20/14#
• 15 Kettlebell Swings 53/35#
• 400 m Run
• 9 Wall Balls 20/14#
• 9 Kettlebell Swings 53/35#

Advertisements

Leave a comment

Filed under crossfit

Friday the 6th

I. 3 RDS (NFT)
10 good mornings empty bar
10 dive bomber push ups
10 lunges with torso twist

II. EMOM (10)
3 Bench press
3 Deadlift

III. 5 RDS for time
400 m run
5 Deadlifts 225/155#
10 GHD situps

Leave a comment

Filed under crossfit

Thursday the 5th

I. 3 RDS (NFT)
10 pass thrus
10 push-ups
10 jumping squats

II. 8 min EMOM
1 PWR Snatch
2 ovhd squat
@70% of your snatch 1RM
…then…
8 min EMOM
1 PWR Clean
1 Hang Clean
@ 70% of your 1RM Clean

III. AMRAP (10)
10 Cal row
10 burpees

Leave a comment

Filed under crossfit

Wednesday the 4th

HAPPY INDEPENDENCE DAY – CFGI IS CLOSED – CLASSES WILL RESUME ON 7/5/2018

4th

Leave a comment

Filed under crossfit

Tuesday the 3rd

***Class will be held at 1200 due to base-wide early liberty***

I. 3 RDS (NFT)
10 jumping air squats
10 lunge and twists
15 sit-ups

II. 4 sets
7 Front squats
13 back squats
@ 70% of 1RM Front squat

III. 5 rds for time
9 thrusters 95/65#
9 pull-ups

Leave a comment

Filed under crossfit