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SING UP ON THE CLIP BOARD under the TV’s
Sunday, September 14th- Running clinic with Coach Jamie at CFH
Saturday and Sunday, September 20th and 21st- CrossFit Level One at CFH (class in the park and adjusted open gym hours)
Friday and Saturday, October 4th CFH Nutrition Challenge Starts
Skill WOD
Max UnBroken Muscle Ups
or
Max UnBroken Pull ups
(to scale use a band, kipping is allowed)
then for Form and Quality not time
6 strict Chin Ups/6 Dips or 5 Muscle ups
4 rounds
WOD
12 KB Swing (53/35)
18 Air Squats
**at the bottom of every minute including the first minute 3 Hanging Power Cleans (155/105)
12 min AMRAP
Haley and Laura working through the partner WOD on Tuesday!
Competitors WOD
**as you have seen we are going through a gymnastics progression in the regular class, if this is something you need work on then you should jump in. We will work gymnastics skills in the comp class but they will be in a WOD not necessarily for skill**
Max UnBroken Muscle Ups
then
Front Squat 5 x 5 (same weight across)
then
12 KB Swings (70/53)
18 Air Squats
**at the bottom of every minute including the first minute 3 Hanging Power Cleans (185/135)