21 April 2017

FRIDAY 170421

“Helen” (AKA “The CrossFit Challenge”)

Three Rounds for Time:
Run 400 Meters
Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Pull-up, 12 Repetitions

Note: Today’s workout is an excellent “Benchmark” session, allowing Athletes to chart progress across several components of their fitness. Improvements can come in a faster time, additional weight, less assistance on the Pull-up, etc. The key is to seek constant improvement, across broad time, and modal domains. Large classes will use the Pull-up bars at Krav Maga. How many Athletes can “Rx” todays workout, and bring it home in less than 9:00? Truly world class times approach the high 7:00 to low 8:00 timeframes.



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 (5:00 PM – 6:00 PM at HQ)


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