Back Squat 5×2 at 90% of Monday
Another amazing time at CFW on Saturday with some great performances. Check out facebook and instagram for some awesome pics! Thanks again to everyone who came out.
Back Squat 2rm
30 Double unders
10 Deadlifts (225, 155)
15.3 explained and demo’d by the LOVELY Brooke Ence
Saturday’s are welcome to EVERYONE whether you’re in the open, CFW games or not. Come workout and/or support!!
AMRAP in 14
7 Muscle Ups
50 Wall Balls
100 Double Unders
Power Clean 2Rm
EMOM for 10 minutes
5 Toes to bar
*finish with 3×15 GHD sit-ups and 3×15 GHD back extentions
THIS lady!! happy birthday to our very own Evy Voltair. She’s been here since the beginning and has made such an impact on all of our lives. We can’t deny that she has been such an inspiration and leader for our CrossFit kids group. I know all the kidos look up to you! Although the kids do tower over you Happy Birthday Eve we love you and have a great day!!
Back Squat 5 sets of 2 reps at 90% of your 2RM from Monday
Push Press 5 RM
*work on your weakest gymnastics move
Power Snatch 2rm
3 rounds for time
10 Barbell Front squats (135, 95)
8 Burpee to plate (45, 25)
Another great Saturday with all our CFW Games competitors! Great showing from our support crew. Folks if you haven’t made it to CFW on a Saturday to watch or participate you really should, it’s a great show and a good time.
We will be starting our next phase of the strength cycle. These next two weeks will be 2Rm for the lifts followed by a deload week and then 1’s.
Back Squat 2rm
15 Shoulder to overhead (135, 95)
15 Muscle ups