East, Friday, 09/28/2018

CROSSFIT

*Deload Week

Strength

Banded Strict Pull Ups
8 minutes to Complete

1 ME set of Strict UB Banded Pull Ups w/Green or Black Band
-then-
2 sets @ 60% of ME unbroken set

Metcon

E2MOM
Death By:

5 S2OH 75, 55
5 Bar Facing Burpee

RX+ 95, 65
*increase by 2 reps each round
**cap @ 15s

COMPETITOR

Muscle-Up Progressions
3 Rounds:

Min 1: 10 Scorpions (alt)
Min 2: 10 Table Tops
Min 3: 6-8 Ring Dips
Min 4: 4-6 Transition Drills
Min 5: Rest

LEANX

10 Min Flow:

10 Rib Grab Breaths
10 Windshield Wipers
10 Supine Rolls
10 Single Leg Glute Bridges/Side
10 Hip Rocker to Mountain Climber
10 Child’s Pose with Reach
100m Jog

-then-

Strength
5 Min AMRAP:

5 DB RDL
5 DB Deadlifts
5 DB Rev Lunges/Side

-then-

12 Min AMRAP:

400m Run
30 Quick Mountain Climbers
20 Box Step ups
10 Renegade Rows (25,15)

BOX NEWS

  • No Mobility Class this Thursday – we will resume next month!
  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. East will be CLOSED all day. Come out and party it up with your #4BFamily on Saturday.
  • October On-Ramp starts on the 1st at 7pm!!
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday w/ Coach Cam this Sunday the 30th!