Wednesday Aug 03, 2016
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Strong People Rule

Competition Class



5, 4, 3, 2, 1 Back Squats (COMP = Front Squats)

For time:
10 HSPU (RX+ = Strict)
20 Pull-ups (RX+=10 Bar MU)
30 Goblet Lunges 53/35
40 KBS 53/35
50 Box Jumps 24/20

Extra Fitness (prioritize based on your needs, if gymnastics needs work, do this first)
10min EMOM
odds: 10 kipping HSPU (afap)
evens: 20s C2B Hold (scale to feet on floor and barbell if needed)

3 Jerks from the rack (stay below 80%)

3 Rounds for Quality
15 GHD Sit-ups
15 Good Mornings 45/35
20 Side Plank w/ hip drop (each)

Coaches Notes

Hey Team,

Tim, aka Coach GSpice, of Athlete Outfitting Company will be upstairs @ CFS tomorrow for the noon class and all of the evening classes. If you're in need of some sweet new CrossFit gear (wrist wraps, hand protection, jump rope, lifting belt, short/t's/tanks, etc) come say hi.

Yay for Gear for Fitness

– Eric Barber