Family movie night

11 February 2014

This Saturday evening at CFW, we are hosting a charity movie night. It’s at 7pm, and we are showing World War Z. Bring the whole family, and come out to support a good cause. We are accepting donations and donating all proceeds to the Kevin Ogar fund. Kevin Ogar is a Crossfitter who was recently severely injured during a competition. He did not have health insurance, and Crossfitters all over the world are joining together to help him through this hard time. Bring the family, some snacks, and join us!

3 rounds: Remember: intensity. I give you the workouts, and it’s up to you to bring the intensity.

10 burpees

30 wall balls

50 sit ups

Tuesday, April 16th

Deadlift- 1×8 at 75-80%, then drop 10% and perform 3 more sets of 8

Strength – This should be a challenging set of 8 that will make us fight to finish. After our first set, we’ll drop 10% of whats on our bar for our second three sets of 8.

4 rounds of: (2 min on, 1 min off) 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 S2O) Max DU/SU in remainder 155/105 | 135/95 | 95/65

Workout – pacing work in which we should be able to get through a round of DT in under 90s to give us time to for the jump rope.