6/13/17 Workouts & News

It’s BBQ time!! This Friday, save the date and time to come share a drink

and a bite with your fellow members, neighbors and coaches.

This Friday evening: 7pm Drinks, 7:30pm Food

 

CROSSFIT

 

Push Jerk

8 sets x 3

 

-rest 3 minutes-

 

Every 3 minutes for 5 rounds

Max Rep Push Press (115-75)

10/8-Cal. Air Bike

It's max Push Presses in one attempt. Once you put the bar down get on the bike for the Cal sprint.

 

 

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FASTFIT

 

Every Minute on the minute for 10 minutes

Min 1: 8 DB chest press on med ball

Min 2: 8 DB Bent Over Rows

 

-2 min rest-

 

15 Minutes - How high can you go...

1 Dumbbell Hang Clean

1 Pull up (kip, strict, toes box, seated bar or TRX)

Add 1 rep per movement each round

(DB weights between 1/3 to 1/2 bodyweight)





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