5.30.12
by Craig
Find the CFH crew in the video.
CROSSFIT
4 rounds:
100 du
400 meter run
10 burpees
10 pullups
10 knees to elbows
BOOTCAMP
Test: 3x Max Effort Strict Chin-Ups
Then…
30-20-10
Object Squats
Object Overhead Walking Lunges
Box Jumps (28″/24″)
200M Weighted Run Between Sets
BARBELL CLUB
Push Press 7-7-7
10 min AMRAP
1 Hang Clean
1 Front Rack Lunge (each leg)
1 Push Press
2 Hang Cleans
2 Lunges
2 Push Press
3… Etc.
6:45 BEGINNER CLASS
“Cindy”
20 Min AMRAP
5 Pullups
10 Pushups
15 air squats
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.
REMINDERS:
- Yoga Class will be cancelled this Sunday at 8:30. Coach Steph will be away getting additional certifications.
-A special thanks to everyone that came in yesterday to participate in Memorial Day Murph. Awesome Turnout, awesome people, awesome barbecue. America.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
Craig dropping the F-bomb on camera… Nice. Proving once again that CFH keeps it real! What, son?!?!
Not to mention coach Dan totally kicking ass this weekend – a champion athlete and coach!
Who’s James D.? Is he a member?
http://www.youtube.com/watch?v=wSReSGe200A&feature=youtu.be
What is the weight for barbell club?
http://www.youtube.com/watch?feature=player_embedded&v=J7k5Ia_ak1w#!
this is for Justin, based off the discussion last night. Good book, worth a read