Warm Up and Mobility
Strength Push Press 60% x 5 70% x 5 80% x 5 70% x 5 Gymnastics/Skill OTM 6 3-7 Muscle Ups (Ring/Bar or practice) (even) 40 seconds of max rep double unders/practice “Nine Lives” AMRAP 5 Sprint 100m 10x Burpees Rest 1 Minute AMRAP 3 5 x T2B 10 x Walking Lunge (Alt) Immediately into AMRAP 1 Squat Jumps Post scores for all three AMRAP’s Progress We are now into week 3 of CFRT programming. We hope that you are enjoying it and having fun! We also want to make sure you are charting your progress and keeping accurate records as we have previously discussed . We absolutely pay attention to what you guys post on the board and online. The programming cycle is designed to give you the best all around fitness we can offer. It’s still really early, but we do value your feedback and at the end of the cycle we will evaluate what has worked well and what has not. We will always strive to give you the very best, and that starts with the coaching and programming. The posts and feedback you give us from the WODs will help determine the best cycle for next time. I will, at times, pull you aside and ask you about your individual progress, goals and overall feedback. We will be creating a ‘Goals Board’ eventually so you can post your short and long term goals. We hope you are enjoying your journey so far and look forward to giving you the very best that we can offer. So lets remember to post and record all of your numbers and WODS each and every day. It keeps getting better CFRT!!
Found my 1RM push press: 90#
“Nine Lives”
AMRAP 5: 4 rounds
AMRAP 3: 4 rounds +4
AMRAP 1: 33
The new paint and layout is looking awesome!!
small but awesome group today for 9am!
Nine Lives
AMRAP 5- 3 rounds
AMRAP 3- 4 rounds (k290)
AMRAP 1- 24
Thanks Mike & Sarah! =)