 Warm-up400m Group Run Into… 3 SETS (8:00 Cap) 10 Slow Single DB Sumo RDL 8 Single DB Front Squat 6 Push-Ups 4 Burpees 8 and 9 am CrossFit Halloween class"ELM STREET" (Time)
2 SETS FOR TIME 10 Devil's Press (50/35)|(35/20) 400m Run 31 DB Sumo Cleans 300m Run 31 DB Floor Press 200m Run 31 DB Front Squats 100m Run 10 Devil's Press -Rest 2:00 b/t Sets-
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 Warm-up3 rounds 2 wall walks :30 sec thread the needle each side 5 empty BB strict press 10 empty BB push press StrengthON A 15 MINUTE RUNNING CLOCK: Find 3 rep max split jerk . *may be done from the rack* Breast Cancer AwarenessOctober is Breast Cancer Awareness month and Fort Collins CrossFit wants to take today to recognize the women who have fought and who are currently fighting the good fight against this disease. 1 in 8 women in the United States will develop breast cancer in her lifetime. That is a staggering statistic when you think about 8 women in your life that you love, and that at least 1 of those women will face this battle. When caught early (before the cancer has spread outside of the breast) the 5 year survival rate is 99%. Today we encourage everyone to wear pink to the gym to show your support to breast cancer survivors. We will be collecting cash donations from members and Fort Collins CrossFit will match the total donation. Donations will be given to Barbells for Boobs, a a 501(c)3 non-profit organization. Barbells and Boobs is dedicated to providing support and education to incorporate physical activity as the foundation for breast cancer risk reduction, treatment, and survivorship. Metcon"Grace"
30 clean and jerks (135/95) Score is time  Warm-upAMRAP x 8 MINUTES 10 Scap Pull-Ups 10 Scap Push-Ups 10/8 Cal Row (EZ) 10 Hollow to Arch Rolls* *Start in the Hollow Body position, and roll into Superman position MetconAMRAP x 30 MINUTES
1200/1000m Row 25 Pull-Ups 50 Box Jumps (24/20) 25 Pull-Ups (Score is Rounds + Reps) |
AuthorCoach Erin |
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