Saturday 8.31.19 Workouts

Box Brief

Labor Day 9.2.19 Schedule:

8:30a w/ babysitting
9:30a w/ babysitting

CFML Facility Upgrade Survey

September Birthday WOD (Sapphire): 9.4.19

Yoga w/ Caroline (Ardmore): 9.4.19

CFML First Friday Happy Hour: 9.6.19

CROSSFIT

“Three Stooges”

Teams of 3
For Time (30 minute time cap):
100/70 Calorie Row
100 Box Jump Overs
100 Power Snatches
10 Rope Climbs
100 Power Snatches
100 Box Jump Overs
100/70 Calorie Row

*1 Athlete works at a time

WHITEBOARD BRIEF

With a 1:2 work to rest ratio, let’s aim to move quickly and switch out before you start to slow down
Rep Suggestions:
CALORIE ROW
With longer transitions on the rower, we can look to hold on for about 30-45 seconds of hard work
BOX JUMP OVERS
Switch out every 5-10 reps on the box jump overs to help maintain speed
POWER SNATCHES
Switch out every 7-10 reps on the first barbell
Switch out every 10-15 reps on the lighter second barbell
ROPE CLIMBS
Switch after single reps on the rope climbs

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet