This is Pati. She kicks ass everyday. Been with us from the start! Look at those !! We love having her here at
Monday September 5
Squat:
OHS education and position
Overhead squat:
20 min:
6 x 4 building to a heavy
Conditioning
Every 2 Min on the Min for 12 min:
4 hspu (push-ups)
8 chest to bar PULLUPS
16 OH walking lunges 20/15 @crossfit @crossfittraining
TeamWork makes the DreamWork. The Saturday classes smashed the @toughmudder_id training we did. 4 person teams doing some incredible things @crossfit @crossfittraining
Swing Hard athlete @andreafitnessqueen during yesterday’s metcon… Come join us in Fitness Paradise @crossfit @crossfittraining
Smashing Saturday.
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
2 on 2 off.
At same time 2 partners hold bottom of squat. Switch every drop.
4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch switch.
200 collective Hollow rocks. 2 rock while other two hold plank position.
200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes. Partner helps @crossfit @crossfittraining
Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out.
Friday
A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP
Conditioning:
for total time:
30 Cleans 60/40 @crossfit @crossfittraining
3 min rest (exactly)
100 Wallballs 20/14
Athlete Liz is back with us and killing yet again.. Friday Feels
A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP
Conditioning:
for total time:
30 Power Cleans 60/40
3 min rest (exactly)
100 Wallballs 20/14 @crossfit @crossfittraining
That pain cave face when we tell you. Max effort reps with 60% of your 1rm back squat…. Get it @crossfit @crossfittraining
