1) 2 rounds not for time:
3 - 5 muscle ups or 2 rope
climbs
10' hand stand walk (or
practice)
2) Complete for time:
Row 1,000m
120 double unders
40/30 push ups (hand release) Read more »
1) Bench Press 1 RM
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 - 90%
Set 4: 95 - 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM
2) Fran
21 - 15 - 9
Pull Ups
Thrusters
Read more »
Know someone who's been wanting to try CrossFit but just doesn't feel like they're ready to step inside "the box"? Have them train outdoors with CrossFit 28 in our Urban Bootcamp! What is our Urban Bootcamp? These are outdoor classes we will be offering to people of all fitness levels. For more info on dates Read more »
1) Back Squat 1 RM
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 - 90%
Set 4: 95 - 100%+
Set 5 (if needed): Test 1RM
Set 6 (if needed): Test 1RM
2) Deadlift 1 RM
Set 1: 50% of potential 1RM
Set 2: 75%
Set 3: 85 - 90%
Set Read more »
CrossFit 28’s Urban Bootcamp
Jump start your training in a fun, energetic, and outdoor environment with Urban Bootcamps, powered by CrossFit 28! Our Urban Bootcamp is a 4-week program designed to help you meet your fitness goals. Whether you are getting lake ready, training for your next race, or just looking to lose weight, Read more »
Join us for CFA's Lift Wild Powerlifting Meet at the Run Wild Parking Lot!
There will be No 10am class today. Open Gym hours will be from 8am-11am.
Read more »
There will be no scheduled classes this Saturday due to CFA's Lift Wild Powerlifting Meet. Open Gym hours will be from 8am-11am.
Our next 2 week "On- Ramp" beginners program begins Monday, June 16th at 5:30pm. For more information or to register send us an email to info@crossfit28.com.
It's not to late to sign up for CFA's Read more »
Powerlifting Meet
Participants do this
instead:
1) Ring Dip & L Sit Test
2) Spend 10 min working
up to a 1 rep 65% snatch
(this is going to feel light.
focus on speed and
quickness.)
Complete for time:
Row 500m
50/40 push ups
Run 400m
30/20 push ups Read more »
1) 5 min time cap on the following
3 rounds for time:
2 x muscle ups
10 x pistols
or
3 rounds for time:
1 rope climb
8 deck squats
or
3 rounds for time:
5 pull ups
15 jump squats
2) Bench Press
3 x 3 reps @ 70%
3) 5 sets:
Sprint 100m
Read more »
