“Another great clinic last night- fun, gradual and specific instruction, very helpful pairing with interns/ coaches. Left feeling like I had a much better understanding of the snatch progression and where my body is in the process. Here’s to diamonds!!!!” – Maggie
“To the Lost… Hero Challenge”, Memorial Day workout is next Monday. Reserve your spot & event t-shirt here: TO THE LOST CFOIB
FITNESS
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Seated Strict Press x 8 reps
Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)
Minute 3 – Hanging Knee Raises with active scaps x 8-10 reps @ 2110
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike/Airdyne or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
AIM
A. Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
SPORT
Rest Day
CROSSFIT MOMS
Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull 16kg KB
20 box jumps
20 push press #45
Row 500m
Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull 12kg KB
15 box jumps or step ups
15 push press #35
Row 500m
Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull 8kg KB
10 step ups
10 push press #15-25
Row 250m