0500 and 1130 for Crossfit, 0640ish for Barbell Club at Fredericks Gym
Here is some picture motivation:
Coach James beasting on some serious DL weight.
This coming Friday on 12 August, I am planning on having a CF89 get together at my house at 6:30 P.M. I was going to provide some food and do a short Bible study on Spiritual Fitness. This is a good opportunity for everyone’s families to meet and put faces to names so let me know if you want to come and I will shoot you my address. I will remind throughout the week in case you forget.
Complete as many rounds as possible in 7 mins of:
Row, 250 m
10 Ring Rows
10 Shoulder Taps
21-15-9 reps, for time of:
Handstand Push Up
(Importance of WOD tracking, last time I did this I did it in 11:21 albeit I did it strict but this time I am going for sub 5 minutes. Goals are important.)
Each for time: Row:
5x 500 m Rest 1 min between efforts.
50 GHD Sit-ups