Joe B
Warm Up and Mobility
Gymnastics/Skill 3 RNFT 5-10 Strict T2B 5-10 Wall Squats Oly Warm Up/Skill (Power Clean+Clean) 1+1 x 3 Clean 3 x 1 (Heavy Single) “Sac O’ Suds” 12 Minute Clock 20 x KB Swings 53/35 10 x Box Jump Overs 24/20 20 x Goblet Squat 30 x KB Swings 10 x Box Jump Overs 15 x Goblet Squats 40 x KB Swings 10 x Box Jump Overs 10 x Goblet Squats Optional Bonus work, with time remaining complete AMRAP 10 x SDHP (KB) 8 x Squats 6 x Box Step Ups Refer a Friend In case you didn’t get the email or see it the FB Group pageCrossFit Rail Trail “Refer a Friend Program” for the month of September,
THIS IS NOT A ONE REP MAX REFERRAL PROGRAM, IT’S AN AMRAP!!!
We know that our members are awesome people and LOVE CrossFit. We also know that our members can’t stop talking about CrossFit.
…
Now let’s tell all your friends, family, business associates, and acquaintances about CrossFit Rail Trail!!
FOR EVERY REFERRAL** YOU WILL EARN A RAFFLE TICKET FOR THE MONTHLY DRAWING FOR A PRIZE
IF THAT REFERRAL SIGNS UP FOR A MEMBERSHIP, YOU WILL EARN AN ADDITIONAL RAFFLE TICKET
SEPTEMBER PRIZE: REEBOK CROSSFIT ROLLING DUFFLE BAG
To ensure you get the referral credit you deserve, please ask the referral to mention your name when speaking with one of the CFRT coaches.
**For non CrossFit experience referrals, please make sure they only come to the free introductory session on Saturday mornings.
Please see one of the CFRT coaches if there are any questions about the “Refer a Friend Program”
September Raffle Drawing will be on Tuesday Sept. 30 @ 8pm.
Clean – 165# (PR) – Thanks for the coaching Mike and Sarah! Huge help. I will continue to work on losening that grip!
Sack O’ Suds – 7:50 + added 1 minute of 24″ box jumps
Clean eating again today!
Great class. Great Coaching. Great Programming. Great job, 5 am class!
Cleans: 225#,255#,275# 10# Pr – Cleans felt really smooth with the technique. Thanks Mike, this will be a huge help going forward.
Sack O Sud’s: 7:10 Rx
3rds of bonus work
Awesome workt this morning everyone. Nice big class.
Cleans.
205/215/225
10# shy of my PR
I’m confident with our great programming and coaching I will crush my old PR when I shoot for it.
Sac O suds
9:14 RX
Bonus work
2+6
Great class and coaching all around. As always.
No doubt with fresh legs you can top your PR. Got to take into account all the work you’ve put in recently. Keep doing things the way your doing Chris and great things happen!
Gymnastics work…chipping away on those goats
Sac O suds 7:37 Rx
Way to get after those Goats!
Thanks for having me drop in. Looking forward to seeing you from time to time with the 10-pack pass! Love the space!
185/205/225 (fail, but I know I can get that)
8:09 Rx on WOD plus 2 rounds * 11 on bonus work
Was great seeing you again, see you soon!
“Worked” on my clean tonight.. I think I’m my own worst enemy! I’ll get it eventually. Thank you for your patience Sarah! 🙂
“Sac o suds”
9:54 18# kb and 1 round plus 10 on the bonus work.
Great class, lots of good chitchat with the ladies tonight 🙂
It was a fun ‘ladies only’ class today! And give yourself a little more credit Meg, you are improving with every class!
worked on gymnastics today.
WOD: 11:02, 25# and real box jumps (except for 5 step ups). I also got all my new crossfit shoes, so that made the day the best ever. I wanted to wear all three at once. Thanks for a great class, chicas!
Sac o Suds- still no idea what this movie is
8:40 RX. KBS kicked my butt. Did the first set unbroken but had to break the rest up. Killer combination of exercises for sure….. BOOOOOOM SAUCE!!