They’re here!
Warm-Up:
Coach’s choice
WOD prep:
Prep the hang clean and push jerk to WOD weight.
Practice the Ski Erg!
WOD:
Teams of 3 AMRAP 30
10/7 Cals on the Ski erg
6 Hang power cleans (155,105)
5 Push jerks (Same)
* 1 athlete works while the others rest. Teammates will complete full rounds before switching. The barbell movements must be unbroken. If you break you must reduce the weight….
Option 2:
10/7 Cals on the Ski erg
6 Hang power cleans (115,75)
5 Push jerks (Same)
Option 3:
10/7 Cals on the Ski erg
6 Hang power cleans (75,50)
5 Push jerks (Same)
Post WOD:
Agile 8
CFS Brief:
*At CFS this year the CrossFit Games Open takes place in October.
This means Friday’s in October and November we’ll be attempting whatever Dave Castro throws at us.
Let’s have some fun and put our fitness to the test! Sign up today!
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl. Sign up details coming soon!
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
Team “Mod Squad” with Andrew and MJ.
Andrew did HPC with a sandbag (40#) and then sandbag back squats
MJ did the actual barbell movements (75#)
JD did R arm dumbbell HPC (30#)…then dumbbell strict press (30#) with both arms.
Ski Erg was awful…I went out too hard from the gate (1,600 – 1,800 cal/hr rate) and redlined early…by the end I was around 1,250 to 1,400. 10 cals was taking +/- 23-26 seconds. Two trips “outside” to the side of the building in the later rounds! Ouch! Plenty of room for breakfast now!
I always miss the “Good stuff” on my rest day. These things equally excite and terrify me
oh man JD! You haven’t had a day like that in a while. I’m not sorry I missed it, but am sorry I missed out trying the new machines!
Team 3 Wise Men (Mike/Chris/Roland)
27+3 (#95/#115/#115)
Once you get the correct motion down, it went well. Like it better than the bike. Remember to breath or your gonna feel a little bit lighted.