Monday, January 6, 2014

 

The Team Nutrition Challenge will kick off on Monday, January 13! We have a list of complete teams and a list of people who need teams. Check the facebook event page for that list and also start talking to friends in class about starting a team.

If you missed the meeting and need info please email swamprabbitcrossfit@gmail.com and we’ll forward you the rules and info packet. We have emailed everyone who signed up with a full team and everyone who was interested in info or joining a team. If you did not already get info and want it, email us.

REMINDER! REGISTER FOR CLASS BEFORE YOU COME! 

CF Performance

MOD

A.

EMOM for 8 minutes:
Front Squat x 2 reps @ 75-80%

B.

3 Rounds of:

3-Position Clean @ 70-80%
(high hang, mid-thigh, 2″ below the knee)

WOD

Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds

PWOD

3 x ME CTB Pull Ups/Pull Ups/Ring Rows

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  CF Fitness

Coach led Warm Up

Squat intro

then

Back Squat 3 x 8

WOD

EMOM for 1o Min

Even -5  to 10 Burpees

Odd- 5 to 10 Goblet Squats