1) 3 rounds not for time:
3 muscle ups or rope climb
variation
5 pistols each leg
2) 2 rounds not for time:
100m sled pull throughs
12 V Ups
3) 2 sets:
400m sprint
rest 180s Read more »
1) Snatch
3 x 3 reps
2) Clean Pulls
3 x 5 reps (100%+ 1RM)
3) 3 rounds for time:
20 kettlebell swings (24/26kg)
Run 400m
4) Accumulate 60s of L sit Read more »
This Friday and Saturday there will be Open Gym only and no regular classes. This will give the coaches some time to celebrate Easter and spend time with family and friends. Open Gym will be Friday 8am-7pm and Saturday 8am-11am.
Our next 2 week "On- Ramp" beginners program begins Monday, April 21st at 5:30pm. For more information Read more »
1) Back Squat
3 x 5 reps ascending
2) 10 min AMRAP
5/3 hand stand push ups
5/3 strict pull ups
5 box jumps (24/20")(step down)
3) 800m partner farmers carry
for time. One partner holds a
KB in each hand (32/24kg).
Partners switch each 200m. Read more »
Need help on your Olympic Lifts, Gymnastics skills, or just want to get in some skill work one on one with a coach. Tonight at 5:30pm we will be having a skills clinic at CF28. Come out ready to work.
Our next 2 week "On- Ramp" beginners program begins Monday, April 21st at 5:30pm. For more Read more »
1) Press (strict)
3 x 5 reps across
2) 10 min AMRAP
12/9 push ups
8 box jumps (step down)
Run 100m
3) 2 rounds not for time:
10 ring dips
10 L pull ups (or strict w/ no L) Read more »
1) 3 rounds not for time:
6 - 10 hand stand push ups or
10' hand stand walk
5 pistols each leg
2) 400m backward sled pull
3) 4 sets:
200m sprint
rest 180s Read more »
Our next 2 week "On- Ramp" beginners program begins Monday, April 14th at 5:30pm. For more information send us an email to info@crossfit28.com.
Our next Whole Life Challenge begins May 3rd! This time it's going to be a Friends and Family Whole Life Challenge. Click the link for details!
We will also be hosting a Whole Life Challenge Bootcamp for anyone Read more »
