0500 and 1140ish at the Fred
If you are a CFL1 and reading this and you are not already partying hard with CF89 we need you. We need a coach for the 1140 class. Please let me know if you are interested.
The rest of yousss. I need donations for the Website! I ain’t got the jack I used to have so please donate today so I am not living in a card board box.
The CrossFit open is almost upon us! The open is an awesome experience! I will not be here for the entire thing unfortunately but that is no reason not to do it! Shine like a blazing star CF89 and sign up for the Open!
You can register here:
It cost $20 and is well worth it.
Wow I am sore.
Complete as many rounds as possible in 7 mins of:
Front Rack Walking Lunge, Right (kettlebell), 40 ft
Front Rack Walking Lunge, Left (kettlebell), 40 ft
Handstand Walk, 40 ft
Burpee Broad Jump, 40
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Weighted Strict Pull-up 7-7-7-7-7, using heaviest weight per set
Weighted Strict Bar Dip 7-7-7-7-7, using heaviest weight per set
Complete as many rounds as possible in 8 mins of:
7 Bent Over Barbell Rows, 135/95 lbs
10 Russian Kettlebell Swings, 124/88 lbs
30 Double Unders