8.8.12
by Craig
Rich busts hard dance moves when resting.
CROSSFIT
Back Squat 1-1-1-1-1
Rest 3 minutes between sets
3x 25 Heavy Kettlebell Swings
BOOTCAMP
Warm up: tabata sit-ups
Then..
21-15-9
Toes to bar
Ball slam
Row for calories
50 air squat cash out
BARBELL CLUB
1 rep max rack jerk
Then..
5 rounds:
Max Effort Chin-Ups
Rest 2 minutes
Then..
2 minutes max effort push-ups
AUGUST CHALLENGE: Congratulations to everyone who participated in and completed the July Burpees challenge. Be proud that you have the mental and physical fortitude to consistently push yourself every day to do something challenging. August’s challenge is… MAX EFFORT STRICT CHIN UPS.
Announcements:
-Sign up for paintball and pig roastin!
-24 hours of work. Are you up to the task?
Open Gym:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday:5-730pm
Sat-Sun: 10-12
Thanks Justin. I think you captured the exact moment I checked the board and realized I was only halfway through “Hidalgo”. Or it was a failed attempt to do sumthin’ sexy to win a spot as Mr. September in the CFH Calendar…
I know we’ve beat this one to death, but what’s the weight of the black kettlebells? I think we should put up signs indicating the weight of KB’s by color, like it was done with the length of the jump ropes. Just saying.
Just remember that the larger kettlebells go up by 1/2 poods (also known as 8 kg or 16 lbs).
Black – 32 kg (72#)
Blue – 24 kg (54#)
Green – 16 kg (36#)
Etc.
Not sure if this holds true all the way down to the small bells. The increments might get smaller.
Black KB=2 Pood=70 pounds