10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
60% of 1 reps (5x:20secs Work / :40secs Rest)
30 Clusters 115#/75# (adv.=135/95#)
Max HR Push-ups (adv.=strict HSPU)
3x:30secs hollow rock / :30secs Rest
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device.
He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
10 - Thrusters 95#/65#
15 - Bar Facing Burpees
20 - Thrusters 95#/65#
25 - Bar Facing Burpees
30 - Thrusters 95#/65#
35 - Bar Facing Burpees
- Monday @ 5:45pm
- Tuesday @ 5:45pm
- Thursday @ 5:45pm
|10-week Kids CrossFit after school class will start on Tuesday, September 12th, 2017 and end Thursday, November 30th, 2017.|
|Class times are:|
|(No class -- October 5th & November 22nd.)|
|Age Group: 8-16yrs old|
One goes, One rests
For Rep Score:
100 G2OH 95#/65#
100 Back Squats 95#/65#
Thank you to all of our wonderful CrossFit community, both members &
Coaches! The PFC was awarded Kansas Minority-Owned Business of the
year for the service industry category. (Ora, Mike, Lupe, Dr.J, Bailey, Chad, Nikki, Emily, Kayla, Karen, Adrian)
5 rounds of
Max reps of Snatch @ 70% of 1 rep
5 rounds of:
100m shuttle run
-Rest 1 min-
Subtract 4mins rest off of total time:
Foam roll out everything!!!
200m shuttle run
PVC sotts press
10 rounds of:
Snatch (power or squat) 70% of 1 rep
40 Box jumps 30"/24" / step-ups=60 24"/18"
Max distance row
20 strict chin-ups (scale=banded)
20 strict ring Dips (scale=banded)
20 strict hspu (scale= Dumbbell strict press)