Push Jerk 5×3
– Work on hip mobility in between sets
then…
7 Rounds of:
– 7 front squats (135/95)
– 7 bar facing burpees
Author: Ryan Savard
Digging Deep
via YouTube
Despite some torn hands, the deck of cards workout got put in it’s place Saturday morning. If you haven’t tried us out yet, we offer free workouts every Saturday morning at 9am for ages 50+ and 10am for all others!
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This one is for you Masters class.. Keep digging deep! I am proud of each and every one of you.
Athlete of the Week: Richard Nguyen
If you have been coming in the evening you surely have noticed that Richard has been on another level recently. First up it was nailing the 55″ box jump, then it was beasting out unassisted pull ups like it was nothing, and today he reached his goal of 10 double unders in a row. In fact, Richard is one of the only ED*CF members to have completed two out of three goals for the Cupid Goal-Reach Challenge. Keep getting after it Richard!
Free Saturday WOD (Workout of the Day)
9am for ages 50+
10am for regular CrossFit
Sunday Suckday
Gym open this Sunday from 12-2pm
Deadlift
5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%
then…
6 rounds of:
– 400m run
– 90 second rest
*record total time not including final rest
Spend 15 minutes working on at least one of your goals for the CGRC
then…
“Karen”
150 wallballs for time (20/15)
The Plus Size Paradigm
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New Elements Class
Starting Tonight, Jan. 25th @ 7:30pm
3 spots left! Call or email for more information
Push Press 5×4 @ 80-85%
then…
21-15-9
– Power clean (135/95)
– Weighted sit-up (25/15)
Warm-up
– 30 straight wallballs
then…
3 Rounds for Time:
– 10 ring push ups
– 11 box jumps
– 12 pull ups
– 400 m run
Rest 1 min between rounds, record total time