June 13, 2014 admin


:30/:30 x 10: Row

Rest 4mins

:30/:30 x 10: Plank

Rest 4mins

:30/:30 x 10: Airdyne

Notes:  Should be working at 80-90% on Row and Airdyne.  Record Calories for both.

Competitor’s Program

1. EMOMx7: 1 Power Snatch – Pause 2 seconds above knee

Notes:  Start around 60% and build as you go.

2a. 4×10 Back Rack Lunges, rest :60
2b. 4x:15-:30 Hanging L-Hold, rest :60

3. 5x:20 Reverse Sled Pull, rest 3.5mins

Notes:  This should be heavy and at a very hard effort each time.  Grab straps with your hands, do not put them around your arms.


ANNOUNCEMENT:  Nikki Mac, Coach Vince and Coach J will be competing at the Heroes Competition this Saturday at Motor City CrossFit in Sterling Heights.  Heat times are: 9:36am, 11:20am, 12:51pm and 2:20pm.  Top 8 teams compete in Finals at 3pm.  Come out and cheer us on!

“Happiness doesn’t depend on any external conditions, it is governed by our mental attitude.” – Dale Carnegie

High-Fat vs High-Carb Diets

Leave a Reply

Your email address will not be published. Required fields are marked *