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Sunday, April 1, 2018
Welcome to Easter! 180401: Run 800 meters, for time. –then– “300” For time: 25x Pull-up + 50x Deadlift @ 135# + 50x Push-up + 50x Box Jump @ 24″ box + 50x Floor Wiper @ 135# (one-count) + 50x KB Clean...
View Article**CFRX Liftoff Oly meet & Special Hours**
Hey CFRX athletes Saturday, April 7, we’ll be hosting our very own Oly lifting meet…the CFRX Liftoff! Check out the deets on the whiteboard in the gym and come see what’s up…lift, cheer, or just hang...
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Monday, April 2, 2018
CFRX Ragnar Team in training…go get em killas!! 180402: “CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep
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Tuesday, April 3, 2018
180403: “Whip Lash” 5 Rounds: 1:00 Calorie Bike 1:00 Wallballs (20/14) 1:00 Double Unders 1:00 Rest — 630 Skills: Clean and Jerk…focus on clean start and finish positions. –then– “Big Clean Complex” 6...
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Wednesday, April 4, 2018
180404: “Thanos” AMRAP 5 Buy In: 20 x 10 Meter Shuttle Sprints AMRAP in Time Remaining: 4 Power Cleans (135/95) 8 Lateral Barbell Burpees rest 5 Minutes AMRAP 5 Buy In: 20 x 10 Meter Shuttle Sprints...
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Thursday, April 5, 2018
180405: “Swing and Miss” For Time: 21-18-15-12-9-6-3 Calorie Row Russian Kettlebell Swings (70/53) — 630 Skills: Gymnastics…forward rolls, backward rolls, front/side/back falls, and...
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Friday, April 6, 2018
180406: Snatch 3 Position Squat Snatch. Every 2:00 for 5 rounds. –then– “Open Workout 16.3” AMRAP in 7 minutes 10 Power Snatches (75/55) 3 Bar Muscle-Ups
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Saturday, April 7, 2018
180407: “Ghidorah” Teams of 3: 3 Rounds: 75 Squat Cleans 1500m row Round 1 – 95/65 Round 2 – 115/80 Round 3 – 135/95
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Sunday, April 8, 2018
180408: “The Hills” For time: 400 Meter Run 120 Double Unders 400 Meter Run 100 Squats 400 Meter Run 80 Abmat Sit Ups 400 Meter Run 60 Push ups 400 Meter Run 40 Wall Balls 400 Meter Run 20 Handstand...
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Monday, April 9, 2018
Welcome to RX Nikki! 180409: “Stagecoach” AMRAP 15: 15/12-Calorie Bike 20 DB Cleans (50/35) 15/12 Calorie Bike 20 DB Squats (50/35)
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Tuesday, April 10, 2018
180410: “Dead Center Vol. 2” For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) — 630 Skills: 1K Row Pre-test -then- Rowing Stroke Basics &...
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Wednesday, April 11, 2018
180411: “Ernie Davis” EMOM x 16 (4 Rounds): Minute 1: 10 HSPU Minute 2: 15 Box Jumps (24/20) Minute 3: 12 Power Snatches (95/65) Minute 4: 15/12 Calorie Row — 630 Yoga with Bee
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Thursday, April 12, 2018
180412: “Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees — 630 Skills: Wildcard
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Friday, April 13, 2018
180413: “Graceful Cindy” 10 Clean and Jerks (135/95) 5 rounds of “Cindy” 10 Clean and Jerks 4 rounds of “Cindy” 10 Clean And Jerks 3 rounds of “Cindy”
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Saturday, April 14, 2018
180414: “By the MARTA” 3 Rounds: 800m Run 30 kb swings (70/53) 21 toes to bar
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Sunday, April 15, 2018
180415: “Lucy” 5 Rounds: 5 Pullups 10 Burpees 400 meter run NOTE: Rx+ run with a 20# med ball
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Monday, April 16, 2018
180416: “Humble Pi” Every Minute on the Minute x 16 (4 Rounds): 1st: 15/12 Calorie Bike 2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 3rd: 15/12 Calorie Bike 4th: 10 Chest to Bar Pull-Ups
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Tuesday, April 17, 2018
180417: Hang Power Clean 5-4-3-2-1 reps. 12 minutes to complete. Start @ ~60% -then– “10 Deep” 3 rounds for time: 15 Hang Power Cleans (135/95) 30 AbMat Sit-Ups 60 Double Unders — 630 Skills: Squat...
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Wednesday, April 18, 2018
180418: Back Squat 5×3. Every 2:00. Keep load b/t 70-80% –then– “Split” EMOMx16, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups (45’s/30’s)...
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Thursday, April 19, 2018
180419: “Hells Bells” AMRAP 20: 200 Meter Run 14 Devil’s Press (40/25) 2 Rope Climbs — NO Skills class tonight
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