HAPPY FOURTH!
MPOWER CROSSFIT IS CLOSED!
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Double Trouble
Welcome Derek! Row 1000m, then: 100 squats 50 burpees
Reminder: 7am only on Friday, July 3! 20 wallballs, 20/14#
Thanks ERIC for our new Ring Set-up! FRIDAY THERE WILL BE ONE CLASS @ 7AM! CLICK HERE FOR ANSWER TO QUESTIONS ABOUT FISH OIL! STRENGTH: Work up to a set of 5 max weight back squats, then: AMRAP 8MIN
Strength: 3×5 DL Metcon: 5 Rounds
MOVIE NIGHT AT MPOWER CROSSFIT: JULY 16TH, 8PM We are kicking off the ON RAMP summer session with movie night. Bring your snacks (Paleo approved of course!) and enjoy some inspiring CF action on the big screen. Movie does include some inappropriate language so please choose wisely for your family’s attendance. Everyone welcome! Bring a friend! CLICK HERE TO WATCH THE PREVIEW
For Time: Run 400m 30 Squats Run 400m 30 lunge steps Run 400m 30 Push Presses, 75/45# Run 400m 30 Lunge steps Run 400m 30 Squats
We miss you Tina! NO 815AM CLASS TODAY! Happy Birthday Anneke! You are an amazing sister, I am so lucky to have you as a friend and supporter in my life! Plus you will always be able to kick my a**, CrossFit or not!
AMRAP 20 MIN NO 815 AM CLASS FRIDAY “Minute Man” On the minute: Complete 5 burpees and perform max rep 165/105# hang power cleans on the minute. The goal is to complete 100 total hang power cleans. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many cleans as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep cleans and so on until you reach 100 total cleans. Post the total number of minutes it took to reach hang 100 power cleans
Three rounds for time: Post time to comments. WHY YOU GET FAT: |
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