11-21-2014

November 21st, 2014
A) 7 Sets:

  • 2-Snatch Pulls
  • 1-Snatch

    B) 7 Rounds:

  • 7-Muscle Ups
  • 7-HSPU

    Announcement:
    This Saturday is our weightlifting seminar. You can still sign up for $75 it starts at 8am and goes until 11:30. Because of the seminar we will only have one class this Saturday at 11:30am. See you there!

  • 11-18-2014

    November 18th, 2014
    A) Back Squat

  • 5@45% of 1RM
  • 5@55%
  • 5@65%
  • 5@75%
  • 3@85%
  • 1+@95%

    B) Max Reps Pull Ups
    **One attempt

    Must Read:

    http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl?_ga=1.3714032.1323089275.1411165261

  • 11-14-2014

    November 14th, 2014
    3 Rounds:

  • 20-Front Squats (135/95)
  • 20-Push Ups
  • 20 Meter Handstand Walk
    -Then-

  • 400 Meter Farmers Carry (53/36)
    **Every time the kettlebells touch the ground then run 400 meters.

    IMG_2784.JPG
    We will only have one class this Saturday at 10:30am. Go to CrossFit 702 this Saturday to help support a local foundation raise money for a good cause.

    IMG_2788.JPG

  • 11-13-2014

    November 13th, 2014
    For Time:

  • 500 Meter Row
    -When the clock hits 5 minutes-
    8 Minute AMRAP:

    5-Hang Power Snatch (135/95)
  • 10-Pass Throughs
  • 15-Lateral Jumps

    IMG_2784.JPG
    We will only have one class this Saturday at 10:30am. Go to CrossFit 702 this Saturday to help support a local foundation raise money for a good cause.

    IMG_2788.JPG