Kettlebell/Function: A.) KB Snatch 5×5 (L/R) B.) 5 rounds 10 Double KB swings. Or Heavy single bell. 10 Hand Release Push-ups 15 Step ups (24/20) RX/Perform: A.) Power Snatch 3×2, 2×1, @75% or less B.) 5 rounds 5 Deadlifts, Heavy 10 Dips 15 Box Jumps (24/20) Compete: A.) Power Snatch 3×2, 2×1, @75% or less...Read More
There is 1 week left in CFP’s Friday Night Light’s series. Lets look back at what weeks 3 and 4 brought us. 15.3 In 15.3 we saw Muscle ups, Wall Balls, and Double Unders, knocking out 3 classic CrossFit movements. People are still talking about the beef kabobs from Otis Family Farms. Bob from...Read More
Kettlebell/Function A.)Double KB Front Squats 5×5 B.) For time: 40 Cal Row 30 Push-ups 40 Lunges 30 Burpees 40 Sit-ups Perform/RX A.) Front Squats 5×2 @ 80% B.) For time: 40 Cal Row 30 HSPU (30 push Press 115/76) 40 Pistols 30 Burpees 40 Sit-ups Compete: A.) Front Squats 5×2 @ 80% B.) For time:...Read More
KB Function: A.) TGU 5×3 B.) 20 min EMOM 1st min: 1 pull-up 1 burpee 1 sit-up 2nd min: 2 pull-ups 2 burpees 2 sit-ups 3rd min: 3 pull-ups 3 burpees 3 sit-ups once you fail, start back at 1 rep Perform/RX/Compete A.) Make up Lift or…… Heavy Back Squats – work up to heavy...Read More
The Next SFH Order will go out Friday April 3rd 2015 Check at the Front desk to order your SFH. The following is some information on our SFH fish oil which is hands down the most potent fish oil on the market that we know of. Just compare the EPA and DHA levels on...Read More
Friday Night Lights at 6:30pm. No Classes. All Levels: A.) Back Squats 4×2 @ 80% pause 1st rep B.) For time: Row 800 m then… 5 rounds 12 wallball 12 KB Swing (1.5/1) then… 800 m row Compete: Row 800 m then… 5 rounds 15 wallball 15 KB Swing (2/1.5) then… 800 m row...Read More
KB/Function: A.) 15 min. skill practice TGU B.) 15 min AMRAP 1 lap run(250 Row) 10 K2E 50 singles 5 Deadlifts (185/115) Perform/RX A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run 10 T2B 20 DU 5 Squat cleans (135/95) Compete: A.) 15 min. skill practice B.) 15 min AMRAP 1 lap run...Read More
KB Function: KB/DB Snatch 5x5R/5L Work on form. B.) 5 rounds Bear Crawl <-> 10 Pull-ups 20 KB Swings (1.5,1) Perform RX A.) POS1 Hang snatch 7×1 @ 65% or less B.) 5 rounds Bear Crawl <-> 10 Pull-ups 10 Box Jumps (24/20) Compete: A.) POS1 Hang snatch 7×1 @ 65% or less B.) 4...Read More
Function: A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Lunges 2 DB Push Press 4 Burpees 4 Lunges 4 DB Push Press 6 Burpees 6 Lunges 6 DB Push Press and so on… Perform/RX A.) RDL’s 5×5 B.) 8 min AMRAP 2 Burpees 2 Pistols 2 STO (95/65) 4 Burpees 4 Pistols 4...Read More
KettleBell/Function: A.) Double KB Front Squats 5×5 (1.5/1) B.) 6 rounds 1 lap run(250m Row) 5 KB Thrusters (44,26) Perform/RX: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (115/75) Compete: A.) Front Squats 6×3 @ 75% B.) 6 rounds 1 lap run 5 Thrusters (135/95) -Results to Comments...Read More
