New ladies tanks are in & they are HOT!
Sizes S/M/L/XL/2XL
“Yes I’m strong. No I will not help you move.”
$14
Great for layering over your favorite tank or sports bra.
Order online here:http://clients.mindbodyonline.com/ws.asp?studioid=8304&stype=43
“Fran-like-Friday”
3 rounds for time:
15 Dumbbell Thruster
15 Pullups
Then: Coach’s Choice Cash Out
Coach’s Notes: In Teams of two, one athlete working at a time. Each member completes 15 reps before moving on to next exercise.
Gaby.
“The Ball Buster”
Buy In:
Row 750 m
*go right into:
AMRAP in 8:
8 Box Jumps
8 Wall Balls
8 Hoover Ball Passes
Cash Out:
Coach’s Choice
Coach’s Notes: In teams of two. One partner working at a time with exception of Hoover Ball Passes. Score it total rounds + Cash Out reps.
Hey Parents: Until further notice, for our children’s safety, the Kid’s Room is off limits unless supervised by an adult. There is an exposed light fixture that is very dangerous if damaged further. Let’s take this time to talk with our children about not throwing items at the ceiling within our box. Thanks.
“The Ball Buster”
Buy In:
Row 750 m
*go right into:
AMRAP in 8:
8 Box Jumps
8 Wall Balls
8 Hoover Ball Passes
Cash Out:
Coach’s Choice
1) Skill work: Coach’s Choice
2) 6 Rounds of AMRAP in 2 Minutes:
200 Meter Run
24/16 kg Kettlebell Swing x Max Reps
Coach’s Notes: Score the number of Kettlebell Swings completed in each round. Rest exactly two minutes between sets. Don’t forget that tomorrow, Friday, and Saturday is Guest Days at CFOIB. Bring a friend to try out the fun to any CrossFit Class!
1) Skill work: Coach’s Choice