Tons of rows – Tue 7.26.16

 In W.O.D.

Strength:  Barbell Row (Supinated Grip) 5-5-5-5-5

*Extra goal:  can you do 6-8 reps @ at least 50% your max Deadlift?

Conditioning: AMRAP in 12:00:
– 20 steps Walking Lunge – 10 RT, 10 LT (Performance: overhead 45/25#, Fitness: overhead 25/10#, Health: prison style)*
– 20 KB Chainsaw Rows – 10 RT, 10 LT (Performance: +53/35#, Fitness: 53/35#, Health: 35-44/18-26#)**

  • Overhead Lunges: Plate must be locked overhead with straight arms and back knee must touch the ground.
  • Chainsaw Rows: Place the feet in a lunge stance and post one hand on the forward knee. Start the KB on the floor each rep. With the free hand, use the back and trunk to initiate a strong pull and follow through to bring the elbow and KB as high and back as possible. This exercise is meant to use the body to move the KB, not to be a strict, controlled movement.

Our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE


With Back to School happening in the month of August, Compound Boot Camp will not be taking place this month.  We will let you know when Boot Camp classes start up again!

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