Amy, Andy and Jess
Warm Up & Mobility
Strength
Deadlift 50%x 8 60%x 5 75%x 1-2 85%x 1 90-95%x 1 100%+ x 1 Gymnastics/Skill 3 Rounds of 20x Hollow Rocks + 20-30 Seconds superman hold 6-12 Pistols ea leg “Man Cave” AMRAP 5 10x Burpee Box Jumps 25x Double Unders (3x Reps for singles, 2x for beginners) Rest 1 Minute AMRAP 3 Burpees Rest 1 Minute AMRAP 2 Double Unders Post scores for all three AMRAP’s CFRT would like to recognize Strongman Coach Kelly G for getting after it on Saturday at her Strongman Comp. She fought hard and did us proud! Love the members that came out to support her and also the ones that supported online. That’s what its all about! We want to wish Phil and Joe good luck at the Spartan Race in Amesbury on Sunday. You guys will smoke it, push hard and have fun! Lets hear from you CFRT, we want to know what you guys are up to so we can blast out the support and when possible organize a group to come out and support you! Your are never alone, we always got your back! Enjoy the weekend, see you bright and early Rail Trailer’s!!
Dead lift 1 rep Max – #385
Man Cave AMRAP 5 – 2 + 10 + 50 (did 75 singles per round)
Burpees AMRAP 3 – 40
Single Unders AMRAP 2 – 188
Great job 8 am with both the rowing warmup and the DLs!
Thanks for an awesome class PJ, appreciate all the tips/coaching!
Great 8a.m. Class today.
Dead lift – 375#
AMRAP 5 – 3+25
AMRAP 3 – 44 burpees
AMRAP 2 – 131 D.U.
66 unbroken, I was pretty smoked after that.
Dead lift 1 rep Max – #205, tied my pr which I’ve been stuck at for two years! Would love to see this number go up!
Man Cave AMRAP 5 – 3+1 Rx
Burpees AMRAP 3 – 37
Double Unders AMRAP 2 – 101
Great 9am class, thanks PJ!
You will Kirsti, that will definitely happen!
Great 8am class!! Thank you for the support and coaching PJ, I appreciated it!!!
Hope everyone enjoys their Sunday!
Deadlift 305# – this also has been my 1 rep max for a while. I’m concentrating on dialing in proper form, deads continue to be a work in progress for me. Hopefully next time I can break 305#…
AMRAP 5 – 2+9 (75 singles)
AMRAP 3 – 35
AMRAP 2 – 145 (singles)
One of those rough, off days. Need to dial in those damn, elusive double unders…
You will dial them in Scott. We will have lots of gymnastics/skill sessions with dubs 🙂