Announcements - Sign up for the World Cup on October 4 at CrossFit Lifeforce! Go to eventbrite and search World Cup. Deadline is 10/1. - Whole Life Challenge Attendance Contest starts 9/22! Attend at least 4 classes during the week of 9/22 & 9/29 to get 1 entry for a Chipotle gift card! - NO P.M. classes on Friday 10/3 and NO class on Saturday 10/4. Sorry for the inconvenience. Open Gym on Sunday 10/5 from 10-12, only if 5 or more people reserve by 10pm on 10/4. Main - CrossFit Grid CrossFit Headway Style!!! View Public Whiteboard: bit.ly/YnzweC Warm-up (No Measure) 20 Twists 10 Leg Swings - F&B 10 Leg Swings - Side to side 10 Spiderman Lunges 20 Squats 10 PVC Pass Thrus 10 Round Abouts - 5 in ea direction Exteme Front Rack Conditioning 1: Metcon (Time) Conga Line For time: 20 TTB 10 Pull-ups 20 Box Jumps Overs, 24/20 10 C&J, 135/95, 95/65, 65/45 *Performed in conga line fashion. You may only advance to the next station after the athlete in front of you has completed that given movement. 2: Metcon (Time) Twinsies! For time: 50 Wall Balls, 20(10)/14(9), 14(9)/10(8) 50 KBS, 55/35, 35/25, 25/15 50 Sit-ups 50 Thrusters, 95/65, 65/45 *Pairs of athletes split the reps evenly. After the completion of a given movement, the pair sprints to the bay door and MUST touch BOTH hands to the concrete and sprint back to the Start Line and tag the next pair of athletes. Continue this pattern until all stations have been completed by all athletes. 3: Metcon (Time) Take 2 2 rounds: 1 Gym Sprint Burpee Broad Jumps, 1 Gym Length 5 Wall Climbs 15 OH Squats, 95/65, 65/45 *Each athlete will complete 2 rounds each, but will tag in the athlete after them between rounds.
Posted on: Sat, 27 Sep 2014 04:00:50 +0000
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