Our class times today are 3:30, 4:30, 5:30, 6:30, 7:30 pm ONLY! No open gym

5 Rounds For Time:

8 Strict Press
10 Ring Rows
12 Arm Haulers


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10 Rounds For Time:
10 Walking Lunges
15 V-ups


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Paleo Challenge ‘after’ WOD
For time
1000 meter row
-then-
21-15-9
burpees
kettle bell swings
-then-
finish with 50 double unders or 100 singles


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5 rounds of:
1 minute max reps thrusters
1 minute rest
1 minute max reps pullups
1 minute rest


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https://www.lurongliving.com/challenge/

Click on the link to register for this 8 week challenge and to be eligible for $100,000 in prizes!


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ATTN: We will have different hours this week on Thursday, Friday and Saturday. We will be attending the Olympia Fitness Expo in Las Vegas & decided to make it a box field trip! So anyone who wants to join us, the Expo is at the Las Vegas Convention Center and will have a men’s & women’s strongman competition, powerlifting competition, MMA, wrestling, fitness, figure, arm wrestling, etc…and TONS of vendors! This is a huge event and is always a blast.

We hope to see you there! If you can not join us, our class times for Thursday and Friday are listed below.

On Saturday if you are here please check out the Iron Fitness Games at SpartanFit CrossFit in Scottsdale and cheer on your fellow CFS athletes – Mike Penn, Kaliq “Shrek” Anderson, Christina Keenan and Amanda Howard as they compete! For some of them, it’s their first competition so please come out and show your support! http://www.spartanfitcrossfit.com/

Class times:
Thursday – 5:00, 6:00, 7:00, 8:00, 9:00, 10:00 AM classes only (no open gym)
Friday – 3:30, 4:30, 5:30, 6:30, 7:30 PM classes only (no open gym)
Saturday – Closed – check out SpartanFit CrossFit for the Iron Fitness Games!

We apologize for any inconvenience, and we will be back to normal on Monday morning at 5:00 AM!


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Deadlift
1 rep at 40% of 1 rep max
1 rep at 50%
1 rep at 60%
1 rep at 70%
1 rep at 80%
5 sets of 1 rep at 90%


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Partner WOD:
50 Strict Ring Dips
50 Weighted Pushups
50 Pushups
-Bonus Work:
50 Close Grip Pushups
-Work in pairs or groups of 3 or 4 (if more rest is needed between sets).
-Each person in group does 5 reps till everyone completes all reps.


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5 Rounds of:
200M Row
Hand Stand Hold 1 Minute
200M Run
Squat Position Hold 1 Minute
-Rest 1 Minute between rounds


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9/11 memorial WOD
9 Rounds For time of:
11 Hang Powerclean
11 Step ups per leg
11 Plate Ground to overhead
11 Situps
11 Burpees


Category: Uncategorized
CrossFit Journal: The Performance-Based Lifestyle Resource

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