Happy Birthday Liz A and Mike V !! (Tuesday )
Warm Up and Mobility
Oly
OTM 6 Clean and Jerk Complex
First 3 Minutes
2 x Hang Power Clean + 1 Jerk
Last 3 Minutes
2 x Hang Clean + 1 Jerk
Gymnastics/Skill
3 RNFT
4-6 Pull Up Practice
5-10 Wall Squats
Open Prep
EMOM 8
5 -10 C2B (Goal is unbroken) (Even)
5 -10 Rebounding Box Jumps (Odd)
“Out the Front Door”
10-9-8-7-6-5-4-3-2-1
Squat Snatch 95/65
2-4-6-8-10-12-14-16-18-20
T2B
Go as far as you can in 14 Minutes
Just a reminder gang now that the back space is finished to please leave your bags and shoes in the back. We are constantly working to always improve CFRT and give you guys the best gym possible!
Oly – C&J
Power cleans 85# worked on catching in a lower power position
squat cleans 105#
“Out the Front Door”
Got through the round of 5 snatches and got 3 out of 12 t2b.. Used 35#, shoulder was bugging me this morning so kept it light. Officially doing t2b in the WOD! Need to work on the kip though, have a tough time swinging when I come back down.
Doc appointment tomorrow for the shoulders… might suck it up and just get the cortisone shot 🙁 Great work 5am, thanks PJ!
“Out the Front Door”
At 14:00 10 k2f to go!
10-9-8-7-6-5-4-3-2-1
Squat Snatch 15#bar
2-4-6-8-10-12-14-16-18-20
Knees to fabulous
Should have stuck with candlesticks but it was good to try the knees to fab – just to change it up a bit.
Someday…soon I hope…I will be squatting like a sumo!
Thanks PJ!
And thanks for having Paleo Naturals I got something for lunch today! Busy weekend and I didn’t prep food…UGH! Saved the day!
Thank you CFRT Coachs for all you do to make our box a great place to be! You rock!!!!!!
love hearing this Lori! You guys make it rock
Dropped in on crossfit cactus here in scottsdale.
15 min to est heavy clean and jerk. Hit 265# and stopped bc the left shoulder is a mess from 15.4
15 min. emom
3 clean and jerks @135
6 burpees over bar
10 e2mom
100 m farmers carry with 70# kettle bells.
Needless to say tomorrow will be an off day. I’m whipped!
See you all at the Fiesta!
Fiesta !!
This was really hard for me today for some reason…
Gymnastics work
“out the front door”
5 + 8
Additional ab work
OLY: 95,115,135#
Cleans felt good and worked on my split jerk also. Really need to focus on punching that bar up and getting better form with feet! Practice, practice, practice!
Thanks Sarah for the pointers!
“Out the front door”
5 + 5 (65#)
Got capped at my 5th T2B! Squat Snatch form needs practice some felt better than others this am. Had to keep repeating the steps in my head but totally helped!
Nice 930am today! Think I found my new class time haha
Thanks Sarah!
Got in some good power cleans and squat cleans using 85#. My jerks were a little messy, but I was able to clean them up pretty quickly. Thank you Sarah!
Used 35# in the the WOD. I wanted to focus more on the movements, hitting those hips and remembering scarecrow scarecrow!
I finished my 5 snatches and got 2 T2B. My T2B weren’t that great..I missed 2 but counted them as attempts.
Gymnastics:worked on my kiping pull ups and wall squats.
“Out the front door” 6+10,#35. K2f, squat snatches were tough, concentrated on maintaining proper form. Thank you Sarah for coaching, great job 6pm peeps!
Worked on Gym today. Focused on linking my pullups together. I think I’ve just gotten too lazy/used to only doing one at a time. Gotta change that
Rowing WOD- death by 20m
Got through the 10th minute then started over. That got “fun” real quick! Nice job 430, Everyone’s snatches and T2B looked great!
Gym tonight for me. Worked on trying to control the swing I get after about 5 Kipling PUs
Out the front door
5+2 with 75#
Felt pretty good…need to work on my slow motion snatches 🙂
Thanks Sarah! Great job 7pm!!!
Came in mid day to work overhead and bench (bro sesh). At 6 worked back squat. Nationals here I come!
Out the front door got to the 2 round. Stayed light at 35#. Grip smoker!!!
This one was actually kinda fun! Definitely need to work that squat snatch but I think I’m starting to catch lower, at least with #35. Finished with 2 rounds left to go.
oh, and lotttttttssss of mobility!