TIME FOR SOME NEW CFS SWAG!
(click on this picture to see it larger!)
Styles (from left to right):
Mens Bro Tank
Mens T-Shirt (same style as our last order!)
Women’s Tank (same style as our orange ones!)
- Pre-Order your shirt for $21.99, guarantee you get your size, and save.
- Prices will go up to $25 if you purchase after pre-order offer ends.
- You have between NOW and next Friday 8/12 to get your order in.
- Pre-order sheet is in the CrossFit Area on the whiteboard.
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
B. Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
– Repeat for a total of three sets.
– Score = total number wall balls
BOOTCAMP RX CLASS:
A. Against a 4 minute clock complete 5 sets:
Small Loop Run (about 300m)
AMRAP DB Push Presses
Score = TOTAL DB Push Presses
B. 3 Rounds for time:
10 Russian Twists
10 Med-Ball Push-ups
10 Med-Ball Mountain Climbers