Tell a friend who has never done CrossFit to come try the free class! It starts at 12:00pm
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“Isabel”
For Time:
30 Snatches 135/95
*Power Snatches are legit
Compare to:
8/17/16
11/20/14
5/10/14
3 x 600 Meter: Row
Rest 2:00
Weighted Pull ups
6 x 2 (ME)
On 6th set, immediately drop weight and perform one Max set Strict Pull ups
For time:
9 Deadlifts 315/215 Fx:
9 Plate Facing Burpees over plates*
45 Double Unders
15 Deadlifts 225/155 Fx:
15 Plate Facing Burpees over plates
45 Double Unders
21 Deadlifts 185/125 Fx:
21 Plate Facing Burpees over plates
45 Double Unders
*Stack bumpers up that were stripped from the barbell. Feet cannot touch, must jump over plates.
Finisher:
Accumulate a 3:00 L-sit hang
7/13 Front Squat Back Squat
5 x 4/8 @ 78%
Rest 2:00″
AMRAP 7:
10 Push Press 115/80, Fx: 95/65
15 Box Jumps 30/24, Fx:24/20 (BCF 32/26)
Clean and jerk
Find Heavy Double
Finisher:
4 x :45- 1:00
Single Arm Overhead KB Hold
4 sets each side
Arlington pain and rehab will be here from 5:00pm-6:30pm today.
Free class with Coach Claire starts at 6:30pm. Great for those who are interested in CrossFit!
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Cash in: 1600 m Row:
Then 2 Rounds:
40 Russian KB Swings 32/24, Fx: 24/16
30 Burpees
20 Front Rack Lunge w/ KB 32/24, Fx: 24/16
10 Rope Climbs, Fx: 6 Rope Climbs
Cash out: 1600 Meter Run (together)
*1 person working at a time
Finisher:
3-5 sets
20 Hollow Rocks
:20 Ring Hold at top
Strength For the Week
Monday:Front squat/Back Squat
Tuesday:Long Metcon
Wednesday: Clean and Jerk
Thursday:Front squat/Back squat
Friday:Weighted Pull ups
Saturday: “Isabel”
Sunday:Deadlift
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7/13 Front Squat Back Squat
5 x 4/8 @ 75%
Rest 2:00
5 Rounds
3 Muscle Ups, Fx: 3 C2B and 3 ring dips
5 Power Snatches95/65 Fx: 75/55
12:00 Cap
Coach Kathleen is hosting her weekly skills class at 12:30. Today she’s coaching double unders and pistols
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Bench Press:
5 x 5 (A)
4 Rounds:
21 Box Jumps Overs 24/20
15 Hang Power Cleans (115/80 Fx: 95/65)
9 Ring Push ups
Free Class is at Noon with Coach Mike! Bring a friend to try their first CrossFit Class
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A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
“The Seven””
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/155)
7 Burpees
7 Kettlebell swings (32/24)
7 Pull-ups
*Compare to 5/7/2016 and 5/17/2014