Box Brief
Register for the CrossFit Open
CrossFit Kids: Bring a Friend Week!
Ardmore, 30 September – 4 October
Ardmore Happy Hour: 4 October
Quarterly Re-Assessments (Baseline and InBody): 5-6 October
CROSSFIT
STRENGTH:
Snatch Complex
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
CONDITIONING:
“Snake Bite”
21-15-9:
Squat Snatch
Chest to Bar Pull-ups
ENDURANCE
CONDITIONING:
“Black and Tan”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ring Rows
Burpees to a Plate
Russian Twists (L+R=1)
**5 DB Curtis P’s following every round
KIDS/TEENS
SKILL:
Rope Climbing Technique
CONDITIONING:
“Strongman”
In team of 2-3
3-5 Rounds
1-min each station:
1. Tire Flip
2. Sled Push
3. Buddy Carry
WHITEBOARD BRIEF
CROSSFIT: Looking for a lighter barbell that you could complete the set of 21 in 1-2 sets when fresh. Looking to choose a pull-up variation or rep number that you could also complete the set of 21 in 1-2 sets when fresh. This workout should take under 15 minutes to complete.
ENDURANCE: Choose a heavy, challenging pair of dumbbells today that forces you to break up your reps in the Curtis P’s.
#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp
#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet