Festivus - Tuesday April 18, 2017
Festivus
This coming Saturday is Festivus!! Coach Todd could still use a handful of volunteers to help with judging, etc. If you're able to help out please let Coach Todd know. We certainly appreciate it.Athlete registration will begin at 8am and the competition will run until approx. 3pm! We have talked to Agnora and will be parking at the front of the building, and able to walk through the fence area to get to the gym. Please do not park in front of SouthWinds as it's the time of year when they're moving boats in and out.A reminder that in light of Festivus all Saturday classes will be cancelled. We appreciate your understanding and hope to see you there helping or cheering on our dozen CFI athletes that are competing!
Tuesday April 18, 2017
Focus:
DeadLift:Warm Up:Good mornings1x5 @ 65%1x5 @75%5 Min EMOM5 DL - building to last set atleast at work out weight
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Workout Of the Day: CrossFit Benchmark
Time Priority "Diane"For reps:60 seconds of deadlifts, 225 lb.60 seconds of handstand push-ups45 seconds of deadlifts, 225 lb.45 seconds of handstand push-ups30 seconds of deadlifts, 225 lb.30 seconds of handstand push-upsThis workout takes 4.5 minutes, with no rest between exercises..Lvl 2 FitnessTime Priority DianeFor reps:60 seconds of deadlifts, 185 lb. /135 lb.60 seconds of handstand push-ups progression45 seconds of deadlifts,45 seconds of handstand push-ups progression30 seconds of deadlifts,30 seconds of handstand push-ups progressionThis workout takes 4.5 minutes, with no rest between exercises..Lvl 1 TechniqueTime Priority DianeFor reps:60 seconds of Banded deadlifts,60 seconds of Seated Db Strict Press45 seconds of Banded deadlifts,45 seconds of Seated Db Strict Press30 seconds of Banded deadlifts,30 seconds of Seated Db Strict PressThis workout takes 4.5 minutes, with no rest between exercises..
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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