January 16, 2015 admin


1a. 5×10-15 Double KB Deadlift, rest :30
1b. 5x:30-:45 Boat Pose, rest :30

2. For Time (8min Cap):

Pull Ups
*Do 3 Burpees after each set

Notes:  Do 1 Pull Up + 3 Burpees, 2 Pull Ups + 3 Burpees, 3 Pull Ups + 3 Burpees…continue this until you’ve done 10 Pull Ups + 3 Burpees or the 8min Cap has been reached.

Competitor’s Program

1. Front Squat: 4×4, 22X2, rest 2:30

2a. 3×10 Strict Ring Dips, rest :60 – no more than one break to complete, do not add weight
2b. 3×10-15 GHD Sit Ups, rest :60

3. 3 Sets:

350m Row @ 95%
Rest 6mins

REMINDER:  Tomorrow a team of CFR athletes will be competing at the Battle of the Boxes competition at Motor City CrossFit in Sterling Heights.  Please come out and support our athletes…you can purchase a $5 spectator ticket HERE. For more info on the event, CLICK HERE.  Our heat times are as follows:  9:30am, 11:17am, 1:30pm, 3:45pm.  Heat times are estimated and will change if things are moving along faster or slower than expected.  If you do come, don’t forget to stop by Mama’s booth and show some support by buying one of your favorite Paleo Treats!!

“People who think they know everything are a great annoyance to those of us who do.” – Isaac Asimov

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