Tuesday, June 6, 2017

CFCR RULE #4-

When a coach is providing instruction, be courteous to them and others around you, and abstain from any side chatter, dropping barbells or other movements that create distracting sound (ie biking, rowing, double unders). This includes movement instruction and when the class is at the whiteboard.  Once the coach is finished instruction you may continue what you were doing. If the side chatter or laughing is going to pose as a distraction to other athletes in class, it is best to save it for later. Don’t interrupt your coaches by setting up equipment until instructed to do so.

 

 

 

 

 

 

STRENGTH

Every 2 Minutes for 10 Minutes (5 Rds)

5 Back Squats (75% of 1RM)
3 Tall Box Jumps

 

WOD
3 Rounds:

15 Unbroken Power Cleans (Touch and Go)
7 Burpee Box Jumps 24/20”

Level 1: 75/55#
Level 2: 95/65#
Level 3: 115/75#
Level 4: 135/95#

Coach’s Tip: Today’s workout will force you out of your comfort zone. Power cleans must be unbroken which will be the big challenge of the workout. Strategy will come into play as you may need to rest a little extra before starting power cleans in order to go unbroken. The weight should be tough, and it should be a challenge to go unbroken every set. If you break on any set then you must start that set over.

 

 Core Down
2 Rounds:

1 Minute Plank
20 Plate Russian Twist

Level 4
Jared 559
Toph 605
McKown 523
Marion 639
Christa 824
Kapitan 730
PDiddy 629
Sarah 624

Level 3
Amanda 435
JFruh 755
Jeff W 623
Cates 644
KDawg 645
Joe 457
Meredith 435
Erin 414
DP 603
Danny 615

Level 2
Megan 518
Faith 825
Mandy 610
Bob 522
Connor 451
Annie 429
Travis 618
Kenzie 631
Aimee 549
Joseph 555
Zack 607
Bob 625
Darren 535
Jason 522
Kyle 524
Todd 443
Natalie 508
Denise 716
Kate 439
Mike 715
Tracy 658
Kristi 506 **Welcome!!**
Robin 600

Level 1
Jim 520
Erin 639
Angie 531
Michelle 608
Aimee O 533
Kathy 647
Ashleigh 423
Carol 727
Amy B 444
Amber 912
Josh 620
MIke 618
John A 651
Brad 559
Taylor 527
Christy 432
Bre 530
Nick 700
Amiee 430
Ellie 626
Carrie 622
Katrina 506
Alyssa 427
Michelle 507
Don 700
Liz 655

MOD
Liana 731
Shaq 752
Sabina 710
Jess 740
Bre 612
B-rad 619
Mick 553
Scotty 600
Alicia 540

 

CROSSFIT ENDURANCE

 WOD

 1 Mile Run

Rest 10 Minutes

1 Mile Run

*Score is slowest mile time.

Coach’s Tip: The goal today is to do mile repeats at the same pace. They should be fast, but not max effort. Your score will be the slower mile so you want to go as fast as you can on the first mile, BUT at a pace you think is repeatable with 10 minutes of rest.

Core Down
4 Rounds:

5 Strict Pull Ups (Use band if needed)

Nicholl 754
Jason 840
Jen D 848
Sully 745
Jen S 1049
Ray 815
Joe 727
Min 845
Jen R 918
Patrick 659
Shannon 808
Charity 942
Nicole 936

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