Thursday, October 4th, 2012

Posted by on Thursday, October 4, 2012 · Leave a Comment  

Workout of the Day

1 K Row for time

Link Love
Read – Digging Deeper
Eat – One Pot Chicken Drumsticks

Seminar Series
Jerk Clinic this Saturday at 1pm

Sundown Showdown
Tomorrow we have 6 of our CFCM girls participating in CrossFit Fly’s all women’s competition called Sundown Showdown starting at 5pm. If you are free come down to CrossFit Fly (3767 Birch St
Newport Beach, CA 92660) and watch Team “Spot Me, Maybe?” (Linds and Bobbert), Team “RFH” (G and Chelsie) and Team “Rack Rack City” (Alicia and Kristina) working out in Cow Girl attire.
You can find more info HERE

Welcome our newest class of Onboarders to the gym

Competitor Program
Bar TechniqueBarskie
Barskie Deadlift+HHMC+PP 3x5ea
Barskie HCP+HPC+DC 3x5ea

RDL (Touch & Go!) 10×5/80% w/ 45sec rest
Single Leg RDL 3-4×8-12w/ 45sec rest
Full GHD 3-4×8-12 w/45sec rest
Reverse Hyper Extensions 3-4×10-12 w/ 45sec rest -
GH Sit Ups 3-4×8-12 w/ 45sec rest
Farmer Walks 3-4×10-50mw/ 45sec rest
BB Wrist Curls Tabata (4 to 8 Rounds) or 3-4x Failure w/ 45sec rest
Stretch 5-15min

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