Front Squats & “Scar Face”

Meet Junior (Jose, Jr.). Junior is Coach Nic’s Assistant Kids Coach. He grew up in the CF Kids program…mom, dad, little brother and little sister all CrossFit! As a 16-year-old Junior has responsibilities with Coach Nic to help guide the CF Kids and CF Pre-Teen classes from cueing technique to organizing classes. We’re very honored and proud to have Junior on our Coaching Team. 

Work Out of the Day

SKILL/SWOD

I. SWOD
FS 4×5*

Alt with a 20/15 calorie row for technique
*Estimated 65-75% 1RM FS

METCON

II. “Scarface”
For time:
2 Rds
8x PSn 175/125
8x Bar Facing Burpees (BFB)

2 Rds 
8x PSn 155/105
8x BFB

2 Rds
8x PSn 135/95
8x BFB

Cap 20′

RX+

Gymnastic Work
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips
(Scaled= C2B instead of Ms Up)

Power Clean
5 Sets of the Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

Conditioning
“Nowhere Fast”
For Time, with a 9:00 Time Cap:

50 PC 155/105
*OTM – 5 T2B

Midline Conditioning
21-18-15-12:
Bike Cals
GHD Sit-Ups

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 

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