3 Cleans every minute for 7 minutes
We need some more paleo information to get us back on track, here are two interesting ones.Read More
1×10 – 60%, 1×8 – 65%, 1×6 – 70%, 1×6- 75%, 1×6 – 80%
1 Minute Max Goblet Squats
Rest 30 seconds
1 Minute Max Kettlebell Swings
Rest 30 seconds
Positivity is Contagious, Shoreline Crossfit - simple post, sometimes we all need a reminder though
10 mins Lateral Wall Walks
9, 6, 3
Power Snatch + Snatch Balance
Box Jump 36/30
1×10 – 60%, 1×8 65%, 70%, 75%
7 Deadlift 245/185
21 Double Unders
How did you guys feel with the make-up day schedule so far? Let me know tomorrow.
This Saturday is Open Workout number 1. It will start at 10 and take about an hour to get everyone through. Bring some drinks or snacks and well mingle for an hour or so after.
Desert at Breakfast may Help Dieters, NY Times – Use your brain while reading.Read More
12 Minutes to find your max Clean & Jerk
1 Push Press
1 Strict Chinup
3 Push Press
3 Strict Chinups
Max Push Press
Max Strict Chinups
Rest 90 seconds between rounds
Crossfit Open begins Weds. We will do the workout on Saturday so expect to be here for a little longer and to judge a heat and workout a heat. I was thinking about doing a barbeque Saturday also during and after the workouts. I will ask everyone tomorrow and if you are coming just try to bring some barbeque food or some beer. I will set up a list on the board.
This is from Jamaal, let me know what you guys think:
St. Patrick’s Day Pot O Gold Run and Fitness Challenge - Feel the luck of the Irish and the burn on Friday, March 16 and get your running shoes on for what’s going to be a fun and festive St Patrick’s Day Run and Fitness Challenge. This event starts at 3 pm on the west side of Pudgy’s Building 2508 at McGuire. Registration for this program starts on March 1 at JB MDL Fitness Centers and this 87FSS program is open to all eligible ID cardholders age thirteen and older.
Along the 5k route there will be nine fun challenges for participants to stop and complete a physical task to earn gold coins before continuing the race route. At the completion of each challenge the participant will be rewarded with chocolate filled gold coins and awards will be presented to those who have the most coins collected at the finish. The nine challenges you must tackle are: Hurdles, Jumping Jacks/Burpees, Low Crawl/Crunches, HxO pong, Spin and Shoot, Hula Hoops, Tricycle, Irish Jig and Egg Carry.
It’s all about fun and fitness. A spirit award will be presented to the squadron/unit with the most Irish spirit and individual awards will be presented to participating civilians.