Wednesday, February 27, 2019

Hello all!

Time for another big day of training this Wednesday!

Here is something Emonigho Abamwa sent me earlier this week in our motivational morning rituals: When a child is learning how to walk and falls down 50 times, they never think to themselves, “Maybe this isn’t for me.” - Unknown

Face your challenges head on and you will reap the fruits of your labour. Have a blessed day bud.

Thank you Emos and hopefully that makes your hump day a bit more blessed this week!

Life is challenging. It is how we face those challenges that will determine the course of our life.

CrossFit - 6/12/330/430/530


30secs on - 30secs off - 5 rounds at each station

ME Row/Ski/Bike for cals

ME Burpees over the Parallette

ME Mountain Climbers

Do 5 rounds and then switch stations


9min EMOM

0: ME UB T2B/Leg Raise Set

1: 40sec Handstand Walk/Hold Practice

2: 40sec Farmers Hold (plates)

Rotate through here each movement for 3 rounds

Competitive Class - 630

A: Class Conditioning

B: 15mins to Build to a heavy Snatch

C: Partner Chipper - split has needed

6 Legless Rope Climbs / Rope Climbs. Scaled = Seated straight leg, pull yourself up using rope

12 Snatch 185/125

18 Bar MU total OR 18 C2B/Pullup/ RR Each

24 OHS (Same as snatch)

300 DU's / SU's

D: Class EMOM

- Team 782