WE WILL HAVE NO CLASS THIS SATURDAY BECAUSE SEVERAL MEMBERS AND COACHES ARE COMPETING IN FENRIR'S MAYHEM 4 IN OCALA!
NO CLASS IN HONOR OF MEMORIAL DAY
CROSSFIT FENRIR INVITED US TO WORKOUT WITH THEM AT 9:30AM!
Back Squat (all reps with a 5 count pause in the bottom):
8 Rounds for Rope Climb Level & Fastest Sprint Time:
2 Rope Climb/Drill*
200 Meter Sprint
Single Arm DB Press 8 Rounds*:
8 Single Arm DB Press
8 Stir The Pots
*Alternate arms & directions each round; same weight for both arms.
4 rounds for reps of:
1:00 Double Unders
1:00 Russian Kettlebell Swings
*if you have great double unders, go as heavy as you can on kbs...
...if you're still working dubs, use a lighter weight on kbs to gain your intensity there
Handstand Walk Skill Work
10-8-6-4-2 (Squat - opt.) Snatches
Start w/ 75% Max & increase by 10 - 20# each set - trying to end around/at/higher than max if possible.
15:00 AMRAP w/ a Partner:
10 Ring Rows (kipping allowed)
20 Jumping Air Squats
Saturday - Gym Closed
Several Members & Coaches are competing in Ocala...wish them luck!