Tuesday, 23 August 2011
News, Announcements, and Special Events:
Times:
Seven rounds: as fast as you can with strict form on all movements!
- Bridger CrossFit Showdown: Saturday, August 27th, Bozeman. Check it out.
Times:
- 6:00am (general)
- 7:30am (specialty)
- 8:30am (general)
- 6:00pm (general)
- 7:00pm (beginners)
- Row 500m or bike 0.5mile as soon as you walk in the door
- Continue warming up on your own until the coach begins the session
- DS/BM
- Wrists
- P/S/P
- Achilles
- Squat (5 minutes)
- Duck walk
- Resistance run with a partner (5 minutes each)
- Tabata ball slam
- Back squat
- Snatch (15 minutes)
Seven rounds: as fast as you can with strict form on all movements!
- Ring row x5 (scale up by getting your feet higher than your hands)
- Push-up x5 (scale up by getting your feet higher than your hands)
- Back squat x3 (155#/105#)
- KTE x3 (sub GHD sit-up if you can't get toes to bar)
- Rope climb x1
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