Build up to a 1RM front squat in 15 min.
then…
7 rounds for time of:
– 10 wallball (20/15)
– 25 double unders
Author: Ryan Savard
Attica Black
Hint: Our new place will be 3,000+sqft and at some point will feature an outdoor area out back. Get excited!
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Want to become a member of EDCF or know someone who does?? Sign up for our next Elements Programstarting October 8th! Contact us here to reserve your spot. Spaces are limited so let us know ASAP!
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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!
1a) Push Press 4-4-4-4 (heaviest possible); rest 30 seconds
1b) Pull-ups (supinated grip) 4xME; rest 1 min
then…
4 rounds for total working time of:
– 20 Pushups (hand release)
– 25 KBS (24/16kg)
*Rest 90 seconds
Every 30 seconds for 6 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press (build from 50 – 70%)
then…
5 rounds for total working time of:
– 3 HPC @ 70% 1RM Squat Clean
– 6 Box Jumps (30/24)
– 12 T2B
– Sprint 100m
*rest 1 min
State Of Yo
Time to revisit the Turkish Get Up! The TGUP is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task. Kettlebell Turkish Get-ups emphasize load balance, shoulder mobility, and functional strength. When doing them today, remember to keep the wrist supporting kettlebell straight upwards at all times and keep your arm close to your head. The full movement is demonstrated here. When resting return the KB to the floor with both hands to protect the loaded joints.
——————–
Want to become a member of EDCF or know someone who does?? Sign up for our next Elements Program starting October 8th! Contact us here to reserve your spot. Spaces are limited so let us know ASAP!
——————–
BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery this upcoming Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
then…
75 TGUP – NOT for time – moderate load to ensure it keeps you focused (do not exceed 25 minutes)
optional: row 1,000m for time
New Digs
Weekend Schedule:
Free WOD tomorrow morning (Saturday) at 10am! Never tried CrossFit before? Well here is your chance! Bring a friend, too! Ages 50+ are welcome to come at 9am.
Sunday Suckday – The gym will be open from 12 – 2pm. Feel free to come on by and work on whatever is giving you trouble.
——————–
BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!
15 minutes to establish a 3RM (touch and go) Power Clean
then…
3 rounds for time of:
– 10 Jumping Lunges (5/side)
– 15 Power Cleans 95/65#
– 20 HR Pushups
– 25 Sit-ups
*compare to 8/7/12