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. Speed Rope
4 Rounds of (:45 work x :15 rest)
II. 2-3 rounds of
:15 x Handstand Hold
10 x DB Press (5L/5R)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.
Turkish Get-up 1-1-1-1-1-1-1 (Increasing weight)
Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set.
Post loads to comments.
“Hold ‘Em or Fold ‘Em”
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Rest 2:00
Complete as many rounds/reps as possible in 5:00 of
7 x Burpees
14 x Toes-2-Bar
21 x Double unders
Post rounds/reps completed to comments.
TGU
30,40,50,55,75
WOD
2+20
2+10
“TGU” 45# Right; left, – not so much
“Hold ‘Em or Fold ‘Em” : 2 + 17/2 + 7 (SUs x 3)
TGU: 106lbs
“Hold ‘Em or Fold ‘Em” : 3+17/2+32?