1) Overhead Squat
3 sets of 3 reps
2) Complete the following for time:K
400m Run
30 Kb Swings (32/24)
20 Toes to Bar
30 kb Swings (32/24)
400m Run Read more »
Refer 3 of your friends to our Beginner's Program and get a pair of Nano 4.0's! Email us at crossfit28fitness@gmail.com for all the details!
The Battle of the Fittest is upon us! Get your partner and get registered for CFA & CF28's premier team competition being held May 30th at the Alexandria Convention Center. Follow Read more »
1) Snatch Max:
Work up to 85% of 1RM. Take 3
attempts to establish a new
1RM.
2) Clean and Jerk Max:
Work up to 85% of 1RM. Take 3
attempts to establish a new 1RM.
3) Complete as many rounds as
possible in 3 minutes of:
5 burpees
5 wall balls (20/14 lb) Read more »
1) 10 min alotted to skill of
athlete's choosing:
Double Under
Triple Under
Handstands
Pull Ups
Ring Work
2) 20 min every minute on the minute:
odd minutes run 200m
even 15 kettlebell swings Read more »
1) Overhead Squat
3 sets of 3 reps
2) Tabata:
goblet squats(24/16kg)
rest 1 min then
tabata pull ups
rest 1 min then
tabata burpees onto plate Read more »
Our next Beginners program is coming up...Refer 3 of your friends and get a pair of Nano 4.0's! Email us at crossfit28fitness@gmail.com for all the details!
The Battle of the Fittest is upon us! Get your partner and get registered for CFA & CF28's premier team competition being held May 30th at the Alexandria Convention Read more »
