New Toy - Wednesday, January 10, 2018
New Toy
For those that follow us on instagram you might have noticed we added a 'new toy' to our arsenal on Monday!A brand new Assault Bike, just to keep you at your fittest!We're working away at a wish list we have for some new equipment at CFI. Unfortunately to that wish list, we have also had to add many replacement items, to replace things that have been carelessly broken, bumper plates, KB's etc. We want to continue to able to ensure that we have a variety to equipment to suit every aspect of your fitness needs, but in turn we ask that you please take care of all our existing equipment. Please do not drop empty bars, or bars with 10's on as they break! Do not drop the KB's, and please do not drop DB's from over head as they can not only break, but they bounce and can seriously injury you or someone beside you. Please also remember to always wipe down all the equipment after you use it. We did some maintenance on some of the older Assault bikes today, to find some of there handle completely covered in chalk. No one wants to jump on a bike covered in someone else's sweating caked on chalk.We thank you for your understanding and for treating the equipment well, and we hope you enjoy the new bike, it's pretty sweet and rides very smooth! Enjoy!! (( ** We have our wish list for new 'toys' at CFI, but let's hear what you might like to have us add? Comment in the comment section under this post on FB tonight and let us know what you would like us to add and maybe you'll see it in the gym soon! **))
Wednesday, January 10, 2018
Focus:
Back Squats3-3-3 @ 70%Super Set with Bulgarian Split Squats (Db or empty)5-5-5Then Rope Climb Technique.
WOD: Via CrossFit.com
21-15-9Back Squats (BW)7-5-3 Rope Climbs (Scale Up 5-3-1 Legless).
Level 2:
15-12-9Back Squats (BW)5-3-1Rope Climbs ( Scale with Foot Wraps 3 -2-1).
Level 1:
21 Back Squats ( 65/45)7 Lay to Stand15 Back Squats5 Lay to stand9 BS3 Lay to stand.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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