Tuesday, October 3, 2017

 

 

Who will be the first to refer 3 of their friends and family before the end of October?  We are expanding our space and will have more room than ever!
It’s time for our CFCR family to grow and we can’t wait!!

 

 

 

 

 

 

 

Strength
Front Rack Box Sep Ups 20”
10-10-10-10 (10 reps each leg)

*Perform all reps on one side then all reps on the other side

Partner WOD

10-9-8…3-2-1
Clean & Jerks

Partner 1: 10 C&J
Partner 2: 10 C&J
Partner 1: 9 C&J
Partner 2: 9 C&J
etc…

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

Coach’s Tip= For steps ups focus on good technique and midline position. This will build unilateral leg strength and well as core stability if in a good front rack position. For WOD try to pick a partner that will use the same weight and share a barbell. If large discrepancy or guy/girl pairs you may have two barbells. 1 Person working at a time. Each partner will perform all reps of a given set.

Mobility
Barbell Quad Smash

Jim/Gary B 844 – L1
Erin M/Kanon 716 – L3
Amanda/Tammi 848 – L3/L2
Josh C/Ben 852 – L3
Richard 852 – L1
Aubree/Beth 858 – L3
Aimee O/Jared 854 – L1/L3
Liana/Janet 1000 – L1
Belinda/KK 634 – L3/L2
Erin/Barb 1007 – L1
Jeff W/Sully/Derrick 1016 – L3/L3/L2
Terra/Nichol 554 – L3
Sarah/Marion 600 – L3
Rebecca/MS/Carol 721- L3
Bob 1/2  L3
Shaq/Melissa/HMroz 951 – L3/L3/L1
Max/McKown 620 – L3
Bill H / Josh P 753 – L3
Christy / Kyle  1035 – L2
Annie/Jenny 815 – L2
John A / Josh W 804 – L1/L2
Matt/6’9″ 918 -L2
Brad/Carrie/Ellie 535 – L1
Darren/Joe 800- L2/L3
Jason/Max 923 – L3
Mer/Kyle/PDiddy  744 – L3
Joseph/Andy  657 – L2
Jess/BDiddy  743 – L1
Tracy/Beth 900 L1
Susie/Michelle 854 L1
Katrina/Denise 1006 L1
DP/Ren 744 L2
Kirk/Bill 630 L3
Kristi/Natalie 909 L1
Alan/Adam 738 L1
Aaron 730 L1
Robin/Ellen 808 L2

 

CROSSFIT ENDURANCE

WOD

16 Minute AMRAP:

5 Squat Cleans
10 Burpee Box Jumps 24/20”
250 Meter Row

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


Core Down
3 Rounds:

10 Weighted Sit Ups
20 Russian Twist

Sully L1 4+15
Belinda L2 5+??
Fran L1 4+6
Jon L2 4+14
Connor L3 5+1
Munique L2 4+15
Brett L3+ 5+2
GLord L2 4+4
Val L1 4+1
Aimee F L3 4+1
Carolann L3 4+6
Steve E L1 4+11
Nicholl L3 4+15
Terra L3 5+2
Shannon 4
Patrick 4+15
Jen R 4
Erika 4+15
Joe 5
Mark 4+8
Becky 4+10
Megan 3+15
Jeff 4+15
Alejandro4

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text