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Lauren

Today:

Back Squat 5×2 at 90% of Monday

5 rounds

10 HSPU

10 Pull-ups

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laura

Today:

Power Snatch 2rm

Then:

12 minute AMRAP

Run 200m

15 Thrusters

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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.

Today:

Back Squat 2rm

4 rounds

30 Double unders

10 Deadlifts (225, 155)

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15.3 Weeding them out..

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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!!

Today:

AMRAP in 14

7 Muscle Ups

50 Wall Balls

100 Double Unders

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Today:

AMRAP in 15

3 Burpees

10 SDHP

12 Squats

10 Box jumps

Shuttle Run

 

 

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Today:

Power Clean 2Rm

Then

EMOM for 10 minutes

5 Pull-ups

5 Toes to bar

*finish with 3×15 GHD sit-ups and 3×15 GHD back extentions

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Evy V!!

eve-voltaire-275x300Eve Baltimore Open 2013

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!!

Today:

Back Squat 5 sets of 2 reps at 90% of your 2RM from Monday

Push Press 5 RM

*work on your weakest gymnastics move

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Today:

Power Snatch 2rm

then

3 rounds for time

10 Barbell Front squats (135, 95)

8 Burpee to plate (45, 25)

10 Deadlifts

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2’s

games

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.

Today:

Back Squat 2rm

then

For time:

Row 1000m

15 Shoulder to overhead (135, 95)

15 Muscle ups

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Today:

10am: Snatch and Clean and Jerk as heavy as possible for 1 rep.

11am:

3 rounds

30 hang snatch (75,55)

30 Wall balls

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