Roshi

Saturday Nov 24 2018


Please join us for our Free Community Class Saturday morning at 8:15am. Bring your friends and family and get a great workout to start your day!

On Monday, we start our new CrossFit Kids and CrossFit Teens 8 week cycle. It runs every Monday and Wednesday at 4:15pm. If you'd like to get your child signed up contact Justin.Peterson@gbcrossfit.com!
1.) 30 Minute AMRAP
10 Strict Handstand Pushups
20 Cal Row
10 Ring Rows (Make them difficult)
20 Cal Row
10 GHD Situp
20 Cal Row
*2.) 5x10 GH Raises, slow and steady
*3.) 5-4-3-2-1-1-1
Overhead Squat - Find Session 1RM
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3 rds, 2 RR
HSPU from box
GH raises
5 rounds 3 ring rows, sp instead of hspu
HSPU w 2 mats, ass bike
20 mile trail run
Just going to start logging all my training this winter for accountability purposes 😬
4 rounds - kipping hspu
RFESS @ 45#
4 rounds + 10 ring rows + 3 cals on the rower
Assault bike scattered in because there was not enough rowers for all the athletes / EMOM10: 7 thrusters @ 135# for 70 total / 5 rounds of 10 walking front-rack lunges @ 185# / 2x10 Russian kettlebell swings with 100# kettlebell
3 rds + 10 hspu s/15 cal
Mat 10# pl hspu/ub hspu 5 mi run
HIIT Bike @ home
40;00 ~ 11 mi.. ⛰️🚴‍♀️⛰️ -> shoulder therapy.