Today…we give the people what they want . Today we give the people PVC Limbo!!!
Overall winner from each location will be receiving a T Shirt or Tank of his/her choice.
To win, it must be on video.
You must clearly show you did not knock the pipe down.
You must get all the way thought without any part of your body touching the ground or poles.
You must walk all the way through. You can’t get close, stop and bend the neck over, and skeet through.
*In order for a video to be reviewed it must be posted on your FB Page and linked to either of our gym sites, and must show is why You should be the new CFBB/CFSL limbo champ.
And you better hope Jauvaghan doesn’t show!
Here’s a little sample of legit limboing:
Utilizing the racks, PVC’s., Mexican Music, and Measuring tapes, show us who can limbo the lowest!!!
Metcon (AMRAP – Rounds and Reps)
12 Alternating DB snatches 45/35
10 Alternating Weighted Box Step Ups
Monday!! Let’s handle up today and start off the week with some cleans and a chipper!
We always want to be faster, stronger, more explosive, better at sports, a better looking butt, nice legs, strong back, overall a much healthier person.
Developing our posterior chain is important in reaching any of these goals. Posterior chain as in our glutes, hamstrings, back, groin muscles. Olympic lifting like the power clean is great way to hit all of those muscles as well getting us better at all of the other cool things we like to do at the gym.
Pulling, pushing, jumping, throwing, running, rowing. One movement is
Power Clean (Every :40 seconds 1 rep at 80% 16 reps total)
-Use 80% of 1RM clean or add 10-15 pounds of the weight you used last week for the 4 sets of 5
35 Wall Balls 20/14 10ft/9ft
Working on parts of our clean today just like we did on Wednesday with the pause front squats.
Hook Grip today, take off your gloves, get some tape for your thumbs if you need to, get used to it you’ll never a be as good as you can be if you don’t.
The metcon is moderately heavy and has a lot of reps so for choosing your weight, you should be able to do the first round unbroken. If you cannot do all 20 you should do less weight. This is to maintain the stimulus of the workout and that is to go fast!
Thanks to all friends that worked out with us yesterday and thank you guys for bringing your friends to join us!
Tomorrow Coach David and Coach Alex will be working out with some other athletes from around the area at 10 AM at Ragin CrossFit if anyone wants to go cheer them on! It’s free and should be fun to watch!
-NOT touch and go, lower the bar slowly to the floor while maintaining lumbar curve and reset without taking hands off the bar
Another long anticipated CFBB/CFSL Bring – A – Friend Day!
Friends….we have hidden away all of the evil torture devices we typically beat everyone up with to make you guys think we actually have a ton of fun in here every day!
Joking aside, it warms our heart to share this with you!
Push yourself, learn something, and have a great time! I bet you can’t leave without smiling at least once:)
Double Dragon (AMRAP – Rounds and Reps)
With a comparable partner
20 Russian KB Swings 53/35
20 Wall Ball Situp w/ handoff 20 or 14
20 Alt. Dumbbell HANG Power Snatch 45/25 (db dips between legs)
20 Wall Ball Back 2 Back Squats (same ball as before)
*one parer works at a time on DB Snatch
*if raining Row 400m, 200 each
Run/Row is woth 0 points, just have to complete before moving on
**For wall ball situps, both partners do sit-up facing eachother, ball is passed to other partner when both sitting-up. Partner with ball touches ball overhead on floor as both partners do situp.
***back to back squats only count while ball is secured between partners back.