16 December 2016

FRIDAY 161216


Concept 2 Row 1000 meters
50 Thrusters (45lb. / 35lb.)
30 Pull-ups

Rest as needed then,

Thruster 5,3,1,1,1 Repetitions (Use a Rack and go heavy!)

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was December 23, 2015, November 24, 2014, July 15, 2014 and February 11, 2015. Check your journals and set a goal of a personal record today. The goal for the strength component today is to work up to a Bodyweight Thruster. How many of our Athletes can achieve the strength goal and also perform “Jackie” in 9:00 or less? Set a final record before the New Year!


Team 8AM Looking Strong!


Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)


A Real Life Warrior Teaches Box Breathing for Performance with Greg Amundson & TJ Murphy 


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