Monday Workout of the Day

Deadlift: 1 x 5
Work up to a heavy set in 15 min. Add lbs. to your lift from 2 weeks ago.

For Time:
CrossFit “Taylor”

4 rounds
400M Run
5 Burpee muscle ups
(sub 5 GI Janes and 5 dips for MU)

U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor.

Great job CFNF!  Blurry pic!

Great job CFNF! Blurry pic!

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Monday Workout of the Day

Every min for 8 rounds:
A. Power clean 1 rep (work on technique, 75% to 85% 1RM)
+
4 sets:
500m row
60 sec FLR
20 kb swings
2 Min Rest

Great job, Spartans!

Great job, Spartans!

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Wednesday Workout of the Day

A. Wtd Pullup (record bwt) – build to a max in 10min – if can do a strict pullup, then score is bodyweight, if no strict pullup, then max time hold chin over bar
+
5 rounds for time:
7 HSPU
14 pistols
21 double unders
+
In 10min, build to 8RMs in both movements:
DB External Rotation @3010
DB Powell Raise @3010

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Saturday Workout of the Day

For time:
800m run
30 KBS 70/53
30 burpees
60 double unders
800m run

mockuphoods

We’ve had some serious difficulty ordering our hoodies this year. We have switched back to our printers in New York for this order. In doing so we are able to get bulk pricing and get the cost of this hoody down to $35.00. If you would like to put your name back on the list do so here. Since we will be ordering these from New York we have to “pre order” the amount we want. When they’re gone, they’re gone so get your name on this list!

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Happy Thanksgiving!

happy-thanksgiving

One class today ya’ll at 9:30AM. There will only be a group workout no private programming today.

“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Bring a partner or pair up when you get here. Run together; break up the reps however you like. One person works at a time.

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Tuesday Workout of the Day

Every 3 min for 4 rounds:
A. Front squat @23X1 2-3 reps
+
For time:
60 pistols (beginners:walking db lunges)
20 muscle-ups (40 pull ups + 40 dips partitioned any way you like)
+
DB Powell raise @3010 6-8 reps for 4 sets; rest 1 min btw arms (goal: 10% of CGBP 1RM)

20131125-202227.jpg

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