1) Back Squat
3 x 5
3 sets ascending
last set for max reps with final
weight
2) Shoulder Press (strict)
3 x 5
3 sets ascending
last set for max reps with final
weight
3) 7 min Ladder:
2 Overhead Squats (95/65)
2 Bar Facing Burpees
4 Overhead Squsts
4 Bar Facing Burpees, ect
Read more »
1) Snatches (full or power)
3x3
Ascending
2) 5 min EMOM
1 power clean & 2 split jerk 70%
3) 10 min AMRAP
10 KB snatch alt (24/16)
100m run
6 Hand Stand Push-Ups
100m run Read more »
Invite your friends to any scheduled class this Wednesday for our Buddy Day!
Refer 3 of your friends to our beginners program and get a pair of Nano 4.0's! Email us at crossfit28fitness@gmail.com for all the details!
The CrossFit Open begins Thursdays, February 26th and we encourage everyone to sign up! We will be having Read more »
Partner "Jack"
Complete as many rounds as
possible in 20 min of:
10 Push press (115/85lb)
10 KB Swings (24kg/16kg)
10 Box jumps (24/20'') (step
down) Read more »
“Fight Gone Bad!”
Three rounds of:
Wall-ball (20/14LB)
Sumo deadlift high-pull (75/55LB)
Box Jump (24/20”)
Push-press (75/55LB)
Row (Calories)
Rest 1 min
Spend 1 minute completing as many reps as possible on each of the above exercises. Score is total reps. Read more »
Today we will hold an Olympic style meet for each class. You will test your clean & jerk and snatch. You do not want to miss today. It is for everyone. You don’t need to be able to lift a lot of weight. We are simply looking for improvement…and fun!
Snatch (power or full):
1st Read more »