Thursday, November 10, 2016

11/11/16- Filthy Fifty

Best of LUCK to Coah Todd and Dave R., they will be competing together at the Fall Brawl on Saturday: Crossfit T1, go out and cheer them on!

1st Annual Turkey Bowl Game Click here to sign up Thanksgiving workout 100rds Have you ever completed 100rds of anything. Today is the day to try. Scaling options available.
FNL

BENCH MARK For time 50 BJ 20"" 50 Jumping pull up 50 KbS(53,35), 50 Walk lunge 50 KTE, 50 Push press #45 50 Back Extensions / Good Morning 45# 50 Wall ball #20/14# 50 Burpees 50 DU Elite Athletes: Around 15-17minutes Average: 20-22 minutes Last time Completed 6/14/16 FAITH RX'd WU Sally up Sally down and climbing on the Rig MONKEY AROUND 30sec play on and off the rig. Demo: Row focus on 3 main things 12-15minutes rotate every 1minute 3 person teams Rower (cal) *Hang on the Pull up Bar DB front squats (recomendation 80+/40+ Scored on total cal and db FS Can only work while person is haning on pull up bar

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