Saturday May 9, 2018

Saturday May 9, 2018

Summer Event Announcements
JUNE
10th – Come cheer Zoe for the USA Weightlifting Sanctioned Event at Crow Hill CrossFit @9:30am
29th – Friday Night Lights starting @5pm – HEALTHY FOOD POTLUCK! Bring in the goodies!

JULY
4th – Plan for a Revised Schedule! @8am, 9am, and 10am classes ONLY!
22nd – FREE In-house Powerlifting Meet! We need at least 8 men and 8 women who are CURRENT MEMBERS to get this going. Participants arrive at @7am, first lifts will be @8am. This will also a HEALTHY Potluck, bring more goodies!

AUG
5th – 2 YEAR FBCF GYM-IVARSARY – save the date for some fun stuff!

Workout of the Day

Warm Up
Hokey Pokey
+
400m Run

Skills & Drills
Toes to Bar

Movement Prep
10 Scap Pull Ups
5 Kips
3 Kipping Knee Raises
3 Toes to Bar

Dumbbell Burpee

Movement Prep
With Warm Up Weight
3 DB Deadlifts
3 Frog Hops Holding DB
3 DB Burpees

3 DB Burpees with workout weight

Dumbbell Push Press

Movement Prep
6-8 DB Push Press (warm up weight)
6-8 DB Push Press (workout weight)

*NOTE: WEIGHT ON DB BURPEE AND PUSH PRESS MUST BE THE SAME

Workout Prep
1 Round Each
200m Run
10 Push Ups
5 DB Burpees
5 Tos to Bar
5 DB Push Press

Training
In Teams of 2
2 Rounds for Time
800m Run
80 Push Ups
40 DB Burpees (50/35)
80 Toes to Bar
40 DB Push Press (50/35)

*Break up anyway. One athlete works at a time, run is done together.