FRIDAY 160311

“Super Set Strength Day”

Strict Shoulder Press 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Weighted Pull-up 5,4,3,2,1 Repetitions

Rest as needed then one “Sprint Round” of,

One a 3:00 Running Clock,
Run 400 Meters
As Many Repetitions As Possible of Shoulder to Overhead (95lb. / 65lb.)

Note: On the Press, from the start position off the rack, press to the top of the skill. Hold the top position for 1 second, then descend over a 3 second count back to the rack (shoulder rack). Touch the barbell to the shoulder, and repeat for the required number of repetitions.


Nate briefs the 5:00 PM Crew


CrossFit Open Continues this Saturday

Following a brutal 16.1 workout, the CrossFit Open continues with 16.3 this Saturday between 11:00 AM and 3:00 PM. Be sure to submit your score upon completion of the workout. Qualified judges are always needed! Please check with Brett, Amber or Melany if you are interested in taking the Judges Course.


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