October 23, 2017 Josh Rogers

30 something

Cascade Classic event 1.

 

 

**Announcements**

  • RPM 10k Challenge Returns!  Join us on our quest to get people moving by challenging yourself (and your friends) to complete 10,000 jumps during the month of November.  Stay tuned for more info!
  • Fitness Wave body composition testing truck is back Oct. 24th:  click here to register!
  • Oct. 28th Ghost Pumps intergym comp:  2 person teams, all levels welcome, & costumes MANDATORY!

 

 

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. power clean: 5-5-5-5; unbroken, tng, rest ~ 3 min bt efforts

B.  For time:

  • 30 pullups
  • 30 wall balls (20/14)
  • 30 box jumps (24/20)
  • 30 DB hang power clean & jerk (40/25)
  • 30 box jumps
  • 30 wall balls
  • 30 pullups

 

 

CSPORT

A. 5 rounds:

  • 10 bench press
  • 10 pushups
  • 10 situps

B. 5 rounds:

  • 10 pullups
  • 10 single arm DB snatch ea. side
  • 10 situps

C. 5 rounds:

  • 10 goblet squats
  • 10 reverse lunges ea. side
  • 10 situps

D. 3 rounds:

  • 500m row
  • 10 burpee box jumps

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