August 20th, Saturday

August 19, 2016 By Winston Thompson Leave a Comment

9am Yoga, 10 and 11am CrossFit

How’s your grip been coming along. Lets see how much we have left to get up that rope! Don’t for get your tall Socks!!

Extra Reading

Improve your overhead press

CrossFit WODTime)

5 Rounds
20 Deadlifts
15 Hang Power Cleans
10 Shoulder To Overhead
1 Rope Climb
115/95/65

August 19th, Friday

August 18, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

it’s just a few reps. Just keep it moving fast!

Extra Reading

The number one thing thats standing in your way

CrossFit WOD (Time)

5 Rounds
3 Deadlifts 365/185
9 Chest to Bar Pull ups
12 HSPU’s

August 18th, Thursday

August 17, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm CrossFit

Don’t forget how much you can gain from those strict weighted pull ups. if you want the kipping pull ups to get better or you are still trying to get your first, you need these to get you where you want to be.

Extra Reading

Lock it in:NOW!

Weighted Pull-ups (3x3x3x3x3)

Get as heavy as you can for 3.
after each set 10 GHD Sit ups!!

CrossFit WOD(AMRAP – Reps)

18 minutes
Row 50 Cal
30 Bench Press 95/55
30 Box Jumps 24/20
30 Walking Lunges
Run 800m