The view from 8 miles into the Endeavor Team Challenge: Team Fernandez had just completed crossing Bear Valley and are about to summit Mt Reba (that little hill you see in the distance).
Join us this Thursday for a CFOIB Social from Wings & Beer! + Chat with Coach K about her experiences during the Endeavor Team Challenge!
Where: Wing & Fish Co in Shallotte | When: 7pm
FITNESS
A. Three sets of:
Pull-Ups x 6-8 reps @ 21X1
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 100′ each arm
Rest 60 seconds
Turkish Get-Up x 1 rep each arm
Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
Renegade Rows x 10 reps
Box Jumps x 20 reps
200 Meter Run
AIM
A. Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes
B. Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run
SPORT
A. Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters
B. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C. Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.
CROSSFIT MOMS
Rest Day