ANNOUNCEMENTS
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Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – 2 Rope Climbs
2 Minutes of Rowing
Rest 60 seconds
2 Minutes of Thrusters (115/75)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Rowing
Score each portion of the workout separately.
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
800M Run
10 Bar Muscle Ups
50 Abmat Situps
Cobra - 1 minute
#1: 3 reps
#2: 3 reps
#3: 3 reps
10 Front Rack Lunges (115/85)
20 Push Balls (20/14)
100M Farmer's Carry (53/35)
Wrist Stretch - 1 min
#1: 2 reps
#2: 2 reps
#3: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
Every 2 minutes for 10 minutes, complete 2 squat pause cleans.
Dragon (R/L) - 30 sec each side
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
• Burpees
• KB Swings (53/35)
• Double-Unders
Down Dog - 1 min
100′ Walking Lunge
50 Double-Unders
25/18 Calorie Row
90 Medball Sit-Ups (20/14)
800m Partner Run with Medball (20/14)
70 Hang Power Cleans (95/65)
60 Front Rack Lunges (95/65)
#1: 3 reps
#2: 3 reps
#3: 3 reps
20 Knees to Elbows
10 Alternating DB Snatch (55//35)
20/14 Calorie Row
10 Pullups
CFC on Facebook
Going back to the basics strengthens your foundation. ✊🏼
Thanks for reviewing the teaching progression of the squat clean yesterday, Coach Steve Walker. Made that strength series feel more solid.
(Every 2 minutes for 10 minutes, 2 squat pause cleans)
Never, ever underestimate the importance of having fun. 🙌🏼🤣
Switching class up a bit and starting off with a warm up game of Mario Cart. 🚗
This week's #SaturdaySnacks is a delicious pepperoni pizza pasta! We love pizza, but we love gains more. 😉
So, check out this paleo option dish made with spaghetti squash instead of pasta. The sauce is flavorful and the sausage adds a splash spice. Top it just like a pizza with olives, mushrooms, and whatever else you'd like. Yum! 🍴
Pepperoni Pizza Pasta | PaleoScaleo
paleoscaleo.com
It's pizza flavored, it's gluten free, and it's downright delicious. What more could you want? This pepperoni pizza pasta is an italian meat lover's dream!This excited to see daddy and this excited that it’s Friday!
Get to the gym today, Friends. Start your weekend off healthy. 🙌🏼
Did you know? Rowing develops mental toughness which is 1️⃣ of the keys to success both in and out of the gym. Yesterday’s 2000m row was not just physical test, but also a mental one. 👊🏼
Great job to everyone who powered through! 🚣🏼♂️
Showing these ropes what we’re made of. 💪🏼
Shout out to Marissa for doing her 1st ones today!
Parents create the environment and experiences in which learning happens. They’re the 1st teachers their kids will ever have. And in this case, Kaitlynn Panda Anderson is baby Ethan’s 1st Coach too. Listen well, Ethan, you’re in good hands. 🏋🏼♂️🐼
A clean gym is a happy gym. 🛁😊
Here’s a little sneak peek at what our fearless leader Steve Walker does when we’re NOT in the gym. Thanks for taking care of busines, Coach, so we can have a clean place to throw down day in and day out!
LABOR DAY UPDATE: Coach Natalie Demarko will have Open Gym from 10:00 a.m. to noon. Come work on your September goals or get in your own WOD!
No longer be the person who takes what they can get- Become the person who creates exactly what you want. ✊🏼
Here’s a sneak peek at our members doing JUST that as they took on the CrossFit Total yesterday. 3️⃣ attempts at each lift: back squat, shoulder press, deadlift