5/15/17 Workouts & News

Coach Derrick making sure the form is just right.

 

A big thanks to everyone who came out, on a cold rainy night, for our May BBQ.

 

CROSSFIT

 

Back Squats

8 sets of 5 reps

Sets 1-4 are warmup

Sets 5-8 are work sets

-then-

3 sets of 10 reps

at 70-75% of your  heaviest set

 

-Then-

 

1000M row for time...

 

*******************************************

 

FASTFIT

 

Every 90 seconds for 7 rounds

10 Kettlebell swings (get heavy)

 

-2 min rest-

 

Tabata

Pushups

Wall Ball side throws

(alternate sides)

 

-1 min rest-

 

Tabata

Jumping Pull ups
Wall Balls

 




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