10/22/15: Thursday: Bring a Friend Day, All Classes. Oly Club @ 7:30pm
Bring a Friend Day! All Classes!
10/21/15: Wednesday
Complete the following in the least amount of sets possible: Handstand Push Ups – 50 kipping 0r 30 strict Pull ups – 100 Reps Rest as needed Banded bench press 10×3 :30 seconds rest between sets Bar Weight @ 50% of 1RM Band Tension (1RM<150=ORANGE, 1RM<250=RED, 1RM>250=BLUE) 7 minute amrap 10 ring dips 5 kettlebell…
10/20/15: Tuesday: Oly Club Tonight at 7:30pm
Complete 3 rounds for time:
Hang Power Clean (185/130)– 5 Reps
Strict chin-up – 10 Reps
Hang Power Clean – 5 Reps
Ball Slam – 15 Reps
Hang Power Clean – 5 Reps
Burpee Box Jump (24/20) – 10 Reps
Rest 90 seconds
Accessory work:
Max strict toes to bar in 5 minutes
10/19/15: Monday
Congrats to CFTC Members, Greg, Jenna, and Terry on Winning Festivus. Carlos and Brian on their Second Place Finish.
CrossFit Team Series Workout 7
7 rep max front squat from the floor
then
21-15-9
deadlift (1.5x bodyweight)
box jump (30″/24″)
10/17/15: Saturday: CFTC West 1 Year Anniversary Party at Suit
9am oly club
10am class workout
930pm CFTC West 1 Year Anniversary Party at Suite!
“Horton”
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks (155/105)
50-yard buddy carry
