Monday August 5, 2018

Monday August 5, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


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For Friday Night Lights this Friday we are going to have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
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XS CrossFit – General CrossFit

Weightlifting

Deadlift (2 Reps Every 90 Seconds @ 75% of 1 RM)

4 sets of 2 reps all at the same weight.

Metcon

Metcon (AMRAP – Reps)

Round #1 (4 min on the clock)

– 21 Deadlifts

– 21 Lateral Burpees

Max Reps on the rig

1 minute Rest

Round #2 (4 min on the clock)

– 15 Deadlifts

– 15 Lateral Burpees

Max Reps on the rig

1 minute Rest

Round #3 (4 min on the clock)

– 9 Deadlifts

-9 Lateral Burpess

Max Reps on the rig

Your score is total reps on the rig

Level A- Deadlifts 135/95 – Pull Ups

Level B- Deadlifts 185/125 – Chest to Bar Pull Ups

Level C- Deadlifts 225/155 – Bar Muscle Ups
Put A, B or C in the comments section.

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