Elements
OLY
Jerks
Warm Up
(PJ+SJ)
(2+1) x 3
Jerk
3×3
or
Strength
Front Squat
50%x 8
60%x 5
75%x 1-2
85%x 1
90-95%x 1
100%+ x 1
If you did yesterdays Metcon “Tuxedo T-shirt” skip the jerks and do the front squat , it will come up again very soon. You can also do it at Open Gym.
“Magic Man”
Tabata Double or Single Unders
Rest 1 minute
Tabata Flutter Kicks
Rest 1 minute
Tabata Squat Hold
We take pride in our gym, our coaching/programming and most of all in our members. As we have stated since day 1, the facility is still a work in progress. We will continue to work on finishing and always improving upon everything here at CFRT. We will always work diligently to give you the best place possible. The back space has a way to go but eventually will have 14″ more of rig so you can guys can get extra work in while other classes may be running. We will also put a full size fridge back there among other things. We are very serious when we say we are a community driven CrossFit Box. We want you guys to be as comfortable as possible and have a place where you can hang out and have fun, not just workout and go home. We want you to be able to call CFRT your home! We will host hangouts, BBQ’s, movie and date nights etc. We are just getting things started. However, a couple things need to be mentioned. First, we have a lot of big work still to do. So our off hours on the weekends will be spent getting that done. So we don’t want you guys to think that we are just saying we will do cool stuff and never do it. We just need to get the “heavy” lifting done and all the fun activities will be coming. Second, we want to hear from you! Our customer service is only as good as the feedback we get from you. Please let us know what you would like to see at CFRT. Anything from bathroom comfort items, events, equipment, Coaching, whatever. Let us know what you think overall so far. We will ALWAYS strive to bring you the best, so your feedback is essential and very much appreciated. As previously stated bare with us while we finish the facility, and we will still do fun things while we do. Keep up the hard and smart training you guys have been doing and continue to bond together as a community!!
Elements
OLY
Jerks
Warm Up
(PJ+SJ)
(2+1) x 3
Jerk
3×3
or
Strength
Front Squat
50%x 8
60%x 5
75%x 1-2
85%x 1
90-95%x 1
100%+ x 1
If you did yesterdays Metcon “Tuxedo T-shirt” skip the jerks and do the front squat , it will come up again very soon. You can also do it at Open Gym.
“Magic Man”
Tabata Double or Single Unders
Rest 1 minute
Tabata Flutter Kicks
Rest 1 minute
Tabata Squat Hold
We take pride in our gym, our coaching/programming and most of all in our members. As we have stated since day 1, the facility is still a work in progress. We will continue to work on finishing and always improving upon everything here at CFRT. We will always work diligently to give you the best place possible. The back space has a way to go but eventually will have 14″ more of rig so you can guys can get extra work in while other classes may be running. We will also put a full size fridge back there among other things. We are very serious when we say we are a community driven CrossFit Box. We want you guys to be as comfortable as possible and have a place where you can hang out and have fun, not just workout and go home. We want you to be able to call CFRT your home! We will host hangouts, BBQ’s, movie and date nights etc. We are just getting things started. However, a couple things need to be mentioned. First, we have a lot of big work still to do. So our off hours on the weekends will be spent getting that done. So we don’t want you guys to think that we are just saying we will do cool stuff and never do it. We just need to get the “heavy” lifting done and all the fun activities will be coming. Second, we want to hear from you! Our customer service is only as good as the feedback we get from you. Please let us know what you would like to see at CFRT. Anything from bathroom comfort items, events, equipment, Coaching, whatever. Let us know what you think overall so far. We will ALWAYS strive to bring you the best, so your feedback is essential and very much appreciated. As previously stated bare with us while we finish the facility, and we will still do fun things while we do. Keep up the hard and smart training you guys have been doing and continue to bond together as a community!!
You know me I’m down for a competition at our box!!!
We will definitely be doing that as well Mike!
Movie: Talladega Nights!
Front squat. 245#
Failed 255# attempt
Magic man
177 double unders
Lost track of flutter kicks.
Came up 20# short of my previous 1rep max front squat but still Felt pretty good today. Nice work 5 a.m.
Front Squat: 355# should have had 365# but I let the weight get forward on me and had to dump it.
Magic Man: 170 something on dubs, 244 flutters. Awesome class this morning. Great work everyone.
BEAST!!!!
STEWIE, Crazy on that front squats, definitely an inspiration!
Front squat: 125#. Dumped 135#.
Magic Man I have no idea how many reps but I got 16 du’s in row! 😀
I had a blast this morning working out with my sister and Tina. I love CFRT! Thanks PJ!
Great seeing everyone this morning. I’ll be back soon!
Sucks I missed you Jay, hope to see you soon!
Front Squat – 225#. matched 1 RM max from Nov 2013.
Magic Man – SU for Jump Rope. Need to work on stringing DUs.
Thanks for the FS tips, PJ! Nice work this morning, 5 AMers.
930 class ROCKED today. Lots of PR’s being recorded and a Ton of MOTIVATION!!! Great work everyone. I PR’d my Front Squat today with 230#s
Phil, great work dude. Front Squats looked great, man. Your Dubs were unreal.
Awesome work today, Phil. Thanks for your motivation today (Gaff too!). That was the only thing that kept me going 🙂
PHIL, your dubs were crazy awesome and FS looked great keep it up!
AWESOME 930 class this morning, worked on Deadlifts since my squatting is limited but worked all the way up to 405#, form felt great! Thanks Phil & Gaff for helping me with all the weights I think I had around 500# on the floor & bar at one point!
Magic Man was tough but the tips from Mike for the dubs helped ALOT!!! Thanks Mike for those tips definitely use those going forward to work on stringing together the dubs!
Was on kid duty while my wife went running this morning so I cheated on the 5 am crew with the 9:30 crew. (Saw some great numbers from the morning guys)
9:30 crew killed it this am. Everyone crushing front squats and Wood dead lifted a minivan.
Ended on the front squats at #240.
Great job everyone with Magic Man. Everyone pushing everyone – awesome to see!
TGIF!
GAFF, I don’t know about a minivan maybe a prius or something! HA!
Agreed, love seeing you guys push one another like that
I had tons of fun this morning at 9:30! 110# front squat which is technically a PR, but I don’t think it’s my max. Magic Man was only fun because of the people…thanks everyone! I had a great morning with you all.
Front Squat 195# (failed 205, my previous 1RM but have only tried it once before)
DU’s – 120ish?
Flutter Kicks – 146 or 292, depending on whether you count eveyr one or every other.
I’m very impressed with the weights I see people lifting. And its great hearing everyone push each other. I know I need a lot of work on my max strength and can’t wait to see how things progress in the future. Great first week 5am’ers! (you too Gaff and Phil, see you back at 5am next week:)
Ill be back at 5 Tuesday and Wednesday for sure!
M-T-R I’m there Melcher!
Outstanding, fun day.The 0930 class was rolling deep with a ton of energy as well as the later classes Proper FS was pumping me up. Lots of heavy weight getting moved today! Everybody take care of those hip flexors, roll , stretch, drink water, repeat 🙂 First week in the books and we are 50 members Strong already!
125 front squat
Magic man – I didn’t count any reps. I think I was concentrating in just getting through the workout!
Thanks to everyone who helped watch Colin. We love having our boys hang out with everyone!
Great job tonight and good luck to Kelly G at Strongman and to Marie for her L1!!
“Here’s the deal — I’m the best there is. Plain and simple. I wake up in the morning and I piss excellence. ” – Ricky Bobby
Great work out today. Always love working on strength.
Front Squat – 135/155/205/225/245/255
Magic man reminded me how I hate flutter kicks.
Great job everyone! Thanks Mike.
Love the quote, one of my favs from the movie!