Class: 5:30, 6:30, 8:30am* (MWF), 12:30, 4:30, 5:30, 6:30pm
Gym Ettiquette: please think about safety when returning your equipment. Avoid walking in front of a person lifting. Return KB, DB, etc to where they belong, not just in an area near them. We have had a lot of DB just being stacked on other DB, partially placed on the DB shelf, and KB just set near the KB area.
Thunder on the Hill 2016 11/19/16 at 8:30am Is a 2-person event, with 4 divisions: M/M RX & Scaled, F/F Rx & Scaled. Early bird pricing is now-11/3. We will need athletes to compete but we will need Volunteers to help make this event AMAZING! Please register for either here.
1. 3 x 3 HBBS @ 85% or higher, 20min to ramp and complete
2a. 4 x 8 ME Vertical
-they need to be consecutive but you can reset each rep, 2 hand touch
-use the WB targets or get out tape measure.
-Goal is constancy in height reached
2b. 4 x 200m Tempo Run @75%
-15min to complete all
3. For reps:
2min ME Air Squats
2min ME Push Ups
2min ME Sit Ups
2min Plank (hands/toes)
-add weight to plank if you know it’s easy. Limit rest during 2min plank.
Happy Birthday Burpee Day to our newest Coach, Cara!!! (her bio is coming soon)
1a. 4 x 8 Bench Press, UB, HAP
1b. 4 x 10 Strict Pull Ups, UB, HAP
-kipping is not a scale for strict
-25min to ramp and complete
2. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Happy Birthday Burpee Day Bob!!!
1. 10 x 1 FS, HAP
-25min to ramp and complete
-all sets should be heavy/ascending. Goal is a new 1RM
2. For time:
40 Goblet Squats (35/25) / air
30 T2B / HKR
20 HSPU / Pike PU
10 Strict Pull Ups / banded SPU
3. Mobility: Couch as a class
1. Rope Climb workshop (wear tall socks), 15min
-S hook, J hook (try the one you never use)
-make sure you know how to come down before you go past half way!
-work on cycling
2. 2 person team WOD
8 Thrusters* (100/70) / (75/50)
100 Double Unders / 150 Singles
200m Buddy Carry / weighted carry
* each partner performs 8 reps @ same weight, 8 then switch
Coaches: Burgener, 3min
1. EMOM for 20min: C&J
-Squat clean and split jerk / PC & PJ
-5min to set up
2. Tabata: BJO (24/20) / BJ
ME HS Hold
ME Wall Sit
Open gym 8:00-10:00am
Use this time. Don’t just let it pass you by because you want to lounge around. You can make up a WOD you missed, work on skills of any kind or come lift things you normally don’t during the week.
Team WOD at 9:00am
This runs like a normal class. We program mobility to be completed before 9am. At 9am, we will go over the warm up followed by the workout. Bring a friend! (make sure they arrive early enough to complete the waiver by 9am)
You should try these! So delicious and tastes like an almond joy.
The new program begins Monday…what will it be? Here’s a hint:
Tuesday, August 23, 2016 4:30-7:30pm
@cnfayetteville will be at @crossfitfayetteville Tuesday, August 23rd from 4:30 to 7:30! Stop by and check out their great staff and classes, while we hand out free samples of pre workout, BCAA’s, Post Workout, and much more! Don’t miss out!