No Class at 9am
Only the 430 Challenge Come on by at NOON and cheer on the Athletes Competing!
Only the 430 Challenge Come on by at NOON and cheer on the Athletes Competing!
Neil is now a Dad! Congrats the CFW family is ever growing!
1X20 Back Squat Notes: There will be warmup sets, but this will be a single set test. It should be an absolute maximal set. The recommendation is to use approximately 70% of 1RM. Do not rush. These should be paced and rest between reps is beneficial. Make sure to hit depth with every rep. -then- 3 rounds for working time of: 20 Push Press 95/65# 20 HR Pushups 20 Pullups *Rest 2 minutes after each round. 
Strength: Clean "Helen" 3 Rounds 400 Meter Run 21 KBS 12 Pullups 12 minutes to establish a 2RM Snatch Balance. -then- 3 rounds for time of: 50 Double-Unders 25 Burpees 25 Ab-Mat Situps 
5X1 Power Clean & Push Jerk @ 75% (of max Clean any style) – rest 60 sec. -then- 3 rounds for total reps of: ME UB Perfectly Vertical KBS 24/16kg ME UB Thrusters 115/75# *Rest as needed between movements, but there is a 20 minute total cap. 
We will be following Outlaw CrossFit programming for the next couple months. Coach Ryan is currently following the Outlaw Way. Look it up.
Strength: Squats 400 Meter Run 3 Rounds: Barbell Complex (115/75) 5 DeadLift 5 Hang Power Cleans 5 Push Jerks 400 Meter Run 2 Rounds Barbell Complex 400 Meter Run 1 Round Barbell Complex Reminder: Bring-A-Friend Days April 5,6,7th! Also, please check out the nutrition blog (open to everyone-no password needed)  Tom, Where are you? Come to school and check out all the health fair has to offer then hit a demo wod with us! 
Hardest worker in and out of the gym!
CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 
Strength: Bench Press WOD: 5 rounds for time of: 11 Deadlifts @ 225/155# 11 Pushups (hand release) 11 V-Ups Post times to comments. 
Barbell Work WOD: Run 800M for time. *The AMRAP will start exactly 8 minutes after the start of the run. 8 minute AMRAP of: 10 Behind the Neck Push Press @ 115/75# (no racks) 20 Perfectly Vertical KBS @ 24/16kg 30 Double-Unders *Rest 4 minutes. Run 800m for time. 
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