Warm Up and Mobility
Strength Deadlift 60% x 5 70% x 5 80% x 5 70% x 5 Gymnastics/Skill OTM 6 3-6 Muscle Ups (experienced try unbroken) (even) 5-10 Wall Squats (odd) “Tenement on Wheels“ For Time 30x KB Swings 70/53 30x T2B Run 200M 20x KB Swings 20x Pull Ups Run 200M 10x KB Swings 10x Chest to Bar Pull Ups Run 200m Hydration Hey CFRT, with the weather this week being warmer than normal , lets make sure we keep up with our water intake. Lack of proper hydration is often the cause of exhaustion and fatigue, especially in warm weather. Ensure to have something to carry water in throughout the day. It doesn’t take long to get dehydrated but it takes over 24 hours to properly hydrate. Lets make sure your drinking at least 13 cups a day for men and 9 cups a day for women. That is a general guideline as everyone is different. Beat the heat CFRT!!
My two faves! Patricia might need to work on that midsection and join crossfit!
Tenement on Wheels – 10:50 (53 KB)
Worked MU progression
Great class, thx PJ, Mike and Sarah!
Enjoy the day.
Found my one RM deadlift and surprised myself. It’s been a while since I’ve done cross fit but I was pumped with 195. PJ, Mike, and Sarah thanks for all the pointers this morning it was really helpful.
Tenement on Wheels: 13:10 – Modified with ring rows and used a 25# KB.
Great workout 🙂
DL today, worked up to 165# 80%, first time trying a belt and it’s the best thing ever 🙂
Tenement on Wheels – 14:31 (44 KB), red band pull ups
great group of 6am’ers and lucky to have all three coaches this morning, thanks for the push, I needed it today!
Worked MU transitions today. Whole different animal when using proper technique. Need more work.
Tenement on wheels
11:59 rx
That 70# kb crushed me. Great 5am class. It’s nice having all three coaches helping and pushing us. Definitely makes a difference.
Was able to get my 1RM for Deads today 300#. Still need to work on form. Feeling confident once I get a little more coaching Ill be able to push some serious weight!
Tenement on Wheels 11:43 w/ 62#
Worked on my deadlift in an effort to reach my goal this year, currently at 440# and worked off the percentages for that! Felt awesome and the tip from Mike helped A LOT!
Tenement on Wheels, got 12 minutes flat; rowed instead of running, 53# KB, green band pull-ups!
Dead lift 1RM = 185. Thanks for all the help, Sarah and Mike. I was pleased with that.
Tenement on Wheels: 12:45–35#, ring rows for pull ups. Krystal gave me an extra push on my last 200m–thanks Krystal! I needed that!
Awesome job today everyone! Sorry I wasn’t myself today, a little under the weather. Getting some rest should be back to normal bright and early tomorrow!
Worked on mu transitions
14:13
35# kb, t2b and t2however high I could the knees/toes, rx pu, red band c2b. Thanks for the great coaching pj!
Great job tonight amy, very impressed with how you kept moving the entire time and pushed through this, great work on the gym/skill too. You worked hard tonight, loved it!!