Warm-Up
Coaches choice
WOD prep:
Thruster
Build to heavy set of 3
WOD:
Rank and file
21-15-9
Thrusters(95,65)
400m run
Option 2:
21-15-9
Thrusters(75,50)
400m run
Option 3:
12-9-6
Thrusters(45,35)
400m run
Post WOD:
Accumulate 2 minutes in an L-sit.
Endurance & Stamina:
Friday, September 7th: Free Class Friday
CFS Barbell club starting Saturday, September 8th 10:30am. If you are interested in joining please show up on Saturday and I will take you through a demo session, This club is meant for someone that has been Cross Fiting for at least 6 months with a basic understanding of the Olympic lifts. We will be working on the Olympic lifts and core strength movements, back squat, front squat, dead lift and STOH. This is not meant to take the place of your daily WOD. There will be a small monthly fee for the club.
- In-house Throwdown Saturday, 11/3/18
- Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
- Teams of 2 either male/male or female/female with RX and Scaled Divisions
- Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
- Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
Rank and file: 11:19, 25 cal bike, 30# thruster
3-rep heavy @ 40#
Kept it light on the thrusters which allowed me to keep my sets unbroken and not aggravate my knee. That damn bike…..
8:11 Rx
145# 3 Rep Thruster
Rank and File: 11:06 55#
Three Rep Heavy: 75#
2:00 L-Sit took about 5:30 to complete
Legs felt super heavy today so these two movements were tough. Loved the L sit as that gave my legs a rest 😬
Three rep heavy: 80#
Rank and File: 10:15 (55#)
Deb, glad you liked the L-sit! Wish I could say the same 😬.
3 Rep Heavy to #145
Rank and File 10:43 #75
12:33 RX
Prep to #85
Rank and File: 12:03 65# thruster
115# x 3