Back Squat
5X5 @ 70%
Then…
AMRAP 9 MIN
5-10-15-20-25-30….
Pull up
Snatch (75#/55#)
This weeks weekly update: Halloween hours – New apparel coming – Friendsgiving – unravel gala – Girloy Browns paint night – This weeks programming.
Lauen.
2017 10 29
2017 10 27
“DUNN”
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs (20″/14″)
On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.
His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.
He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.
2017 10 26
Run max meters in 5 minutes
Rest 1 min
In 5 minutes find a 1RM
Power Clean
Rest 1 min
Run max meters in 3 minutes
Rest 1 min
In 3 minutes find a 1RM
Squat Clean
Rest 1 min
Run max meters in 2 minutes
Rest 1 min
In 2 minutes find a 1RM DL
Kenny.
2017 10 25
2017 10 24
In 10 minutes
Find a 1RM snatch balance
*EMOM do 5 burpees
Rest 3 min
AMRAP 7 MIN
50 double unders
10 OHS (135#/95#)
2017 10 23
For time
50 jumping alternating lunges
50 pull ups
50 push press (95#/65#)
50 deadlift (95#/65#)
50 bar facing burpees
In this week’s update, we recap our first ever Team competition this past weekend and unveil our new class times and schedule, that will be starting November 6th.
2017 10 22
CRCF TEAM COMP EVENTS
EVENT 1:
With a 7 minute clock, each athlete will establish a
7RM BEAR COMPLEX
EVENT 2:
For Time
200 Wall Balls (30# @ 10’/20# @ 9′)(14# @ 10’/10# @ 9′)
100 Calorie Row
100 DB Snatches (55#/35#)(35#/15#)
*Each athlete will do 20 wall balls each until 200 have been accumulated
*Each athlete will do 10 calories on the erg until 100 calories has been accumulate
*Each athlete will do 10 DB Snatches until 100 have been accumulated.
EVENT 3:
For time
“DOUBLE GRACE”
60 Clean & Jerks for time (135#/95#) (95#/65#)
*Reps can be broken up any way the team would like until they accumulate 60 reps total.
Good luck to all competing in our first annual CRCF TEAM COMP! Have fun, encourage others around you, and demonstrate good sportsmanship. HER WE GO!!!!
2017 10 20
27-21-15-9
Squat Clean (95#/65#)
Ring Dip
A BIG thank you to our vendors for tomorrows CRCF TEAM COMP, who will be keeping our athletes AND spectators fueled during the competition!
2017 10 19
For time
50 Box Jumps (24″/20″)
50 KBS (70#/53#)
50 Knees 2 Elbow
50 Wall Balls (30#/20#)
50 Burpees
Raise your hand if you’re coming to the CRCF TEAM COMP this Saturday!!!!
When: Saturday 8am-1pm
What: Beer, studs, fitness, and friends… Basically everything you could ever ask for!
We will be heading to the Downtown Gilroy Beer Crawl after the event from 2pm – 6pm. If you would like to join everyone, please be sure to get your tickets here
2017 10 18