31 March 2017

FRIDAY 170331

From “The CAMP” (CrossFit Pleasure Point Maximum Performance)

“Fight Gone Bad!”

Three rounds of:
Wall Ball, 20lb. / 14lb. Medicine Ball (Maximum Repetitions)
Kettlebell Sumo Deadlift High-pull, 75lb. / 53lb. (Maximum Repetitions)
Box Jump, 20″ Box (Maximum Repetitions)
Dumbbell Push-press, 35lb. / 25lb. (Maximum Repetitions)
Concept 2 Row (Maximum Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the Athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. In todays FGB, we will be using the Dumbbell and Kettlebell’s in lieu of the traditional Barbell.


Molly is a Champion!


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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