Intensity Throughout – CFS

Mar 10th, 2016

Category: CrossFit

Intensity Throughout – CFS

Andrew

Andrew

Have A Beer With Redline Gear @ 16.3 Friday Night Lights – This Friday!
Have you signed up to throw down at 16.3 Friday Night Lights with Redline Gear? You don’t want to miss it! Redline Gear will be here with kegs to celebrate another successful week of the Open, and a great booth set up to shop all of their latest styles. DJ Sammy Sprinkles will be back to keep the tunes bumping all night. Whether or not you are competing in the Open, this is a can’t miss event. We hope to see you there to participate and have some fun!
Just a reminder, all regularly scheduled classes will be cancelled on Friday Night in lieu of the event. To sign up to complete the workout, please click HERE.

Nutrtion Challenge Ends on Saturday!

Can you believe it’s already been six weeks?! The nutrition challenge officially ends THIS Saturday, March 12th. Congratulations to everyone who participated and made it through all six weeks. We can’t wait to see the results! Below is some important information for wrapping up the end of the challenge:protein
Last Day of Food Logging – Saturday, 3/12
Benchmark Retest Day – Monday, 3/14 (all classes)
Weigh Ins – Tuesday 3/15 (PM), Wednesday 3/16 (AM or PM), Thursday 3/17 (AM or PM)

Need some protein for your post workout shakes? Stop by the desk to pick up your big bag of Hormone Free Game Plan Whey Protein Powder. $45 for the bag. What a steal!

Strength
1. Push-press
2-2-1-1
2. Push-jerk
2-2-2-2

WOD
10 Rounds
3 Clean and Jerks (135,95)
6 Pull-ups

Level 2 (115,75)
Level 1 (95,45)
ADV- 3 Bar Muscle-ups

Ca$hout
1 Mile Run
or
2000m Row Easy Pace

Conditioning Class: WOD
4 Rounds
1:00 on, :30 off
Assault Bike
Double Unders
Ski Erg
Rower
*Complete 4 rounds at each station, then rotate.

Conditioning Class: Core
3 Rounds
60 second Isometric Hip Extension Hold
Rest as needed between sets.
ADV – add weight

DISCUSSION 8 Comments

  1. Joel 03/11/2016 at 2:15 am

    Push Press 140 didn’t jerk
    WOD: 10:41 at 115#

  2. Michael Byrnes 03/11/2016 at 2:05 am

    PP: 235#
    PJ: 245# x2
    WOD: 7:51 Rx

  3. jason barrow 03/11/2016 at 1:51 am

    Push Press: 175×1
    Push Jerk: 175×2
    WOD: 9:49 Rx

  4. Petra 03/11/2016 at 1:25 am

    Strength: 100/115
    WOD: 8:30 @ 85# First time doing kipping PU in a few months!

  5. Jule 03/10/2016 at 6:36 pm

    PP: 175×2
    PJ: 185×2, 205×1
    WOD: 9:30 Rx

  6. Crowley 03/10/2016 at 2:39 pm

    push press: 245×1
    push jerk: 225×2
    wod: 7:09 adv

  7. Nick Alonso 03/10/2016 at 12:20 pm

    Strength: 175/185
    WOD: 8:54 Rx

  8. Meghan Wisell 03/10/2016 at 11:58 am

    Liked this WOD 9:42 RX
    Strength 125/105,