1) Spend 15 minutes working up to a 1RM power snatch.
2) Complete max reps of pull ups or muscle ups in 2 minutes.
3) Complete 5 rounds for time:
10 kettlebell swings
100m sprint Read more »
1) Find 1 RM Front Squat:
Set 1: 50% projected 1RM
Set 2: 75%
Set 3: 85:
Set 4: 90 - 95%
Set 5: Attempt a 1RM
Set 6 (if necessary): 1RM
2) Complete 30 hand stand push ups for time.
or Complete 50 perfect push ups for time.
5 min time cap.
3) Row Read more »
Sign up for here for the Hixson Ford Adventure Race, August 29th!
The CrossFit Games is happening this weekend. Stay update and watch it live here.
CF28 & CFA's Geaux Endurance has added an additional endurance class! Were now offering classes Thursdays at 5:15am at the ASH track and Tuesdays at 5:30pm at the Pineville High School Read more »
1) 15 Mins to do what makes you
happy
Pull ups
Muscle ups
Rope Climb
Tire Flip
2) With a partner complete the
following for time 100 kb snatch
(16/12) 200m run together 100
thrusters (95/65) 200m run together
50 pull-ups 200m run together 50
burpees over partner Read more »
1) Spend 15 Minutes finding a new
1 Rep Max Deadlift
2) Run 1 mile for time
Optional Core Work:
For Time:
50 x Mountain Climbers
40 x Hanging Knee Ups
30 x Flutter/Scissor Kicks
20 x Russian Twists
10 x Plank Up/Downs Read more »
1) 3 rounds not for time:
1 rope climb or 3 Muscle Ups
20' Hanstand Walk
10 Pistols
2) Every 5 minutes for 30 minutes
complete the following
10 Toes to Bar
5 Push Ups (Perfect)
400m Run Read more »
1) Spend 15 Minutes finding a new
1 Rep Max Clean & Jerk
2) With a parner, complete the
following for time:
200 Double Unders
40 Cleans (155/105)
60 KB Swings (24/16)
80 Burpees over Bar
Optional Core Work:
3 RNFT:
10 x Toes To Bar (Sub = Knee to Elbow/Ups)
10 x Weighted Sit-Ups
Read more »
1) Spend 15 Minutes finding a new
1 Rep Max Snatch
2) Complete the following for time:
21-15-9
Pull Ups
Push Press (115/75)
Optional Core Work:
3 RNFT:
10 x GHD sit-ups (20 x butterfly sit-ups) (RX+ = use med. ball)
10 x GHD back extensions (20 x Supermans) (RX+ = use med. ball)
30 Read more »