Monthly Archives: October 2013

Monday, October 28

STRENGTH: spend 10 minutes working up to a heavy Thruster max The last time we did this was September 4th Met-Con WOD: Go full blast in each component; take the exact rest specifiied 3 rounds of: 7 Hand Release Push … Continue reading

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Monday, October 21

http://www.tabatatimes.com/why-we-snatch/ Don’t forget to bring your form and money for CrossFit CPHS clothing order If necessary you can grab one tonight and get it back to me ASAP STRENGTH: Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest … Continue reading

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Monday, October 14 Happy Thanksgiving!

Class will be held at the usual timeslot of 5:45 pm (ish) the gym will be open at 5:30 pm Note: I am ordering CrossFit CPHS t-shirts, tank tops, hoodies and wrist wraps (hoodies are $40; everything else is $20) … Continue reading

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Monday, October 7

WARM-UP: 2 laps of the halls 20 air squats partner paleo chair hip openers by Ahmad STRENGTH: Squats: 20 REPS @ 50% of 1 REP MAX 10 REPS @ 75% of 1 REP MAX 5 REPS @ 85% of 1 … Continue reading

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