A whole lotta squat cleans

Work Out of the Day

SKILL/SWOD

I.  3 Position Sq Clean
(Hi hang, knee, floor)
5 Sets (climbing) start at 65% 1RM
Alt 5-8 strict HSPU

METCON

II.  3RFT:
15 C2B pull-ups
12 Bar-facing burpee  (in this burpee you jump over the barbell versus up in the air)
9 Sq clean 135/95

RX+

SKILL / STRENGTH

Gymnastic Focus Work
5 Rounds For Time:
6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups

*Every Break: 150 Meter Row

 

Strict Press
5 Sets of 3

 

Bench Press
5 Sets of 3

Midline:
3 Sets Not For Time:
7 Inchworms

21 GHD sit ups

METCON
“Swole Cycle”
8 Rounds 20 Seconds on/10 Seconds Off (of each)

Strict pull ups

Assault bike calories

Strict HSPU

Assault bike calories

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code below

 

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