Here we go!
Time for a little throwdown this Saturday.
Teams of 4 girls or guys.
Come on in around 1. We’ll have our Special Olympics athletes and Adaptive athletes working out as well. Workouts start at 2 and we’ll announce what we’ll be doing the day of the fundraiser. 100 bones per team.
For tomorrow we got this on the go for you.
CrossFit - 6/12/330/430/530
15mins to work up a heavy (1RM) strict press + the following work
2sets x 3reps @ 85%
2sets x 5reps @ 80%
1set x MEreps @ 70%
Some heavy work on those shoulders after just toasting the legs today. Get it.
90secs work - 90secs rest x 5 rounds
8 Shuttle Runs
Another wonderful piece of interval training. Get after that cardio!
LiveFit - 9am
30secs on - 30secs off x 4 rounds
DB Step Up
20secs on - 10secs off x 8 rounds at each station
Side Plank (alt sides every second round)
Adaptive - 1030am
Pullups x 3reps x 5sets
Dips x 6reps x 5sets
Getting after that strength work!
10 Shuttle Wheels
CrossFit 101 - 730pm
10mins to build to a heavy 3rep Back Squat
We’ll test a little here your absolute strength. We’ll get a clock rolling, the tunes popping, and get you squatting.
Kick into a handstand
We have done our wall walks and now we will really test you with this!
Now time to suffer through a bit of cardio.
- Team 782