Friday!

Friday!

Friday!

If you thought Thursday was awesome…just wait until Friday –

  • Level 1/2 was Awesome – and got their power jerk on!

Katie & the Level 1/2'ers are getting their progression on - great lock out under the bar for the power jerk

  • And All Levels got their Split Jerk On!

While Shannon rocks the split in All Levels!

  • And Everyone Ran Like Crazy!

You are scientifically proven to run 40% faster with no shirt.

So…what awesomeness will Friday bring? Come by the box and find out. Someone is going to get their first muscle up (tick tock Katie…).

Friday’s Training

All Levels CrossFit

Level 1 CrossFit

Ax4 setsA1. Muscle Up Progressions

  • 5 Reps at most difficult progression
A2. GHD Sit Ups x 8 reps
 Skillz: Kipping Pull Ups Progressions Rowing Technique GHD Sit Ups
B. Rowing Intervals (score is each split)

  • 750 meters for time rest 4 minutes
  • 500 meters for time rest 3 minutes
  • 250 meters for time rest 2 minutes
  • 100 meters for time rest 1 minute x 3 sets
WOD: Rowing Intervals

  • 750 meters for time rest 4 minutes
  • 500 meters for time rest 3 minutes
  • 250 meters for time rest 2 minutes
  • 100 meters for time rest 1 minute