Blog Post

Monday 5-14-12

The Warrior Dash was a blast! I know everyone that went was glad they did. The ones that didn’t, don’t worry, that will be another annual event here at CFT.

Speaking of annual events, we have CrossFit for Hope coming up. If you’re not sure what that is, we used to kind of know it as “Fight Gone Bad”, but not really. There will be more details coming but all you need to know right now is it is June 9th and we are raising money to support treatment for catastrophic children’s illness at St. Judes Children’s Hospital.

Warm Up: Trips up and down the mat, Wall Ball Shots

For Time:

3 X:

15 GHD Sit Ups (make sure you are extending knees aggressively to come up. your quads should also burn on this)

15 Hip Extensions (make sure to primarily move the hips, not the back, and squeeze the glutes)

then

3 X:

15 Pull Ups

15 Push Ups

then

1000 M Row

Post time to comments

NEW HOUSE RULE: If you are going to claim RX your reps have to be approved by one of the trainers/coaches.

  • Micheal Spades

    LOVE THE NEW RULE!!!!! we train for perfection to be perfection!!! Elite in every aspect of the excercise!!