Level I test out next week! Attention all CFSD Level I athletes test out week will be conducted next week. 01-05 OCT. Even if you are only 2x/week try to make it to four classes if possible. All Noon classes that week will be Level I WODs only (Level II folks can definitely still attend!)
Barbells for Boobs - This Sunday our friends at Crossfit Invictus will be hosting the fundraiser from 9am-12pm.
Heats will run every 15 minutes. You do not HAVE to pre-register for a heat, however, if you’d like to ensure a certain time e-mail Jaimie@crossfitinvictus.com ASAP, they will run 10 men and 10 women each heat. The heats begin at 0915 and run every 15 mins until 1145.
The workout is “Grace”, 30 reps for time of Ground to Overhead with a barbell (135/95#).
Skill: Rope Climb
15 mins of “Cindy”
5 Rounds For Time
Max reps Body Weight Bench Press
Max reps Pull-Ups
Rest As needed between rounds (~3-5 mins), spot for each other!
Finish w/ 3×5 Ring Rows (elevated feet, try putting your heels up on 24-30″ boxes…)
Snatch – max
Clean & Jerk – max
Back squat – max
Take 10-15 minutes of rest between exercises, but stay warm.
Dead lift 5×5 @85% 1RM
AMRAP 6 Min
10 weighted Step ups
10 Over the Box Burpees
Rest 3 Min
Farmers walk (length of the gym)
Establish a Heavy Single OHS