Saturday 1.16.15
Congratulations to our newest Spotlight Athlete: EMILY!!! Not only is Emily one of the the friendliest and most positive people around, but she's also a BEAST!! She's focused on making herself better every day, and it shows in the intensity she puts in during her workouts, and the extra time she takes outside of class to improve her skill work. She's a true representation of our CFCH community! To read more about Emily, her start with CrossFit, and what she loves outside of CrossFit, visit our Spotlight Athlete page under the Success Stories tab!
FOUNDATIONS/GPP:
"Whole Life Challenge WOD"
Run either 400/800/1200 (choose the distance that you can run in 6 minutes or less)
30 air squats
30 sit ups
30 plank ups
40 lunges
40 bicyles
40 push ups
50 squat jumps
50 flutter kicks
50 mountain climbers
100 burpees
COMPETITION EXTRA PROGRAMMING
(Post GPP)
A. Against a running clock:
3 rounds for time of:
5 muscle snatches (135/95#)
10 C2B pull ups
when the running clock hits 8:00, perform:
3 rounds for time of:
7 power clean and jerks (115/75#)
14 box jump overs (30/24")
when the running clock hits 16:00, perform:
3 rounds for time of:
9 thrusters (95/65#)
18 cals on the Assault bike
*load your barbell so that you only have to remove weights, not add