IMPORTANT ANNOUNCEMENT!!!


Reminder to everyone that we will be having a Potluck BBQ at the gym this Saturday at 12pm!!!

If you would like to bring any food or drink, don’t be shy!!! There will be coffee, water, fruit, burgers and smokies supplied by yours truly, as well as a few adult beverages, so whatever else you would like to bring would be great! It is also always suggested that if you are going to bring food to include a recipe card in so we can share all of our culinary secrets!

You can either perform LAST CFG Open workout of this year OR Coach Jeff will be running a regular CrossFit class, both starting at 11pm. If you DON’T want to workout, thats ok too! Come on down and just enjoy everyone’s company

Please feel free to bring family and friends, everyone is welcome to come out!

Please see Zen Planner for schedule updates.

WOD [Thursday] 110719

CROSSFIT

Strength

i) Push Press 5×3 (Ascending)

ii) Stiff Legged Deadlift 4×8 (Ascending)

MetCon

For Time:

100′ Farmer Carry

27 DBL KB Deadlifts (1.5/2 Pood)

27 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

21 DBL KB Deadlifts (1.5/2 Pood)

21 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

15 DBL KB Deadlifts (1.5/2 Pood)

15 Goblet Squats (1.5/2 Pood)

100′ Farmer Carry

WOD [Wednesday] 110619

CROSSFIT

MetCon

7 Minute AMRAP of:

15 Wall Balls (W: 14/9 M: 20#/10′)

12 Hang Power Cleans (75/115#)

9 Calories Ski Erg

-Rest 3 Minutes-

7 Minute AMRAP of:

3 Calories Assault Bike

1 Rope Climbs

6 Calories Assault Bike

2 Rope Climbs

9 Calories Assault Bike

3 Rope Climbs

12 Calories Assault Bike

4 Rope Climbs

Etc…

-Rest 3 Minutes-

7 Minute AMRAP of:

20 KB Swings (1/1.5 Pood)

15 Calorie Row

Accessory (Core)

3 Sets For FORM of:

15 Weighted Suitcase Crunch

12 Back Extensions

10 Hollow Rocks