ANNOUNCEMENTS:
-Next Tuesday Sept 1st CFNH will be closed during all PM classes in order to attend CrossFit night and perform a Demo WOD at the Fisher Cats game. More details to come but plan to join us we want to bring a large crowd!
-Our August Bring-A-Friend/Free Intro Class will take place this Saturday August 29th at 10:30am. Open gym will take place 9-10:30am.
-Our September on-ramp will begin Thursday September 3rd at 6:00pm.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Thrusters & Pull-ups Ladder
10:00 Climbing Ladder
Thrusters
Pull-ups
Notes: On round 1 complete 1 rep of each movement, on Round 2 complete 2 reps of each movement, on Round 3 complete 3 reps of each movement, continue to advance in this fashion until the 10:00 minute time cap.
Post scores to comments.
“Pushing Diabolic”
21-15-9 reps/kcal for time
Row (kcal)
Push Press (95/65lbs)
Ring Dips
Box Jumps (24/20”)
Post times to comments.
Skill Development
I. Mobilize
II. Slay thy goats
III. 4 sets of 15 reps x GHD Sit-ups
IV. 4 sets of 10 Dumbbell Row (Lawnmowers)
V. Accumulate :60 x L-sit
“DB Thruster/Pull-Up EMOTM: Check
“Pushing Diabolic”: 16:11 @75#
“DB Thruster/Pull-ups”: Second Option for 10 Rounds +3 reps
“Pushing Diabolic”: 9:39 rx’d
Later on…
Oly Class
DB Thrusters/Pullups: Option II with 7 rounds completed
Pushing Diabolic: 15:42 rd’ed except a purple band on ring dips