February 14, 2018 Josh Rogers

Prep school

It fell like this I swear…

 

 

**ANNOUNCEMENTS**

  • THE OPEN: Want to know a good way to kick your training up a notch?   Yep, you got it… register for the OPEN!  Remember, this is designed to be inclusive.  There are Rx, scaled, masters, and teen divisions.  Something for everyone!  We currently have 17 people signed up.  I would like to double that before week 1 starts, so let’s get busy y’all!  It’s all kicks off Feb 22 and you can register for it HERE!  Be sure and choose “CrossFit Cadence” as your affiliate and “RPM Training” as your team!
  • FRIDAY NIGHT LIGHTS:  This year, our official OPEN house parties will be on Friday evenings for the first 4 weeks.  You’ll still be able to complete them over the weekend if Friday doesn’t work for you, but if you want a little extra fanfare and fun, get in on Fridays at 6pm!

 

 

CROSSFIT

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

A. EMOM for 10 min

  • min 1-4: 4 cleans @ 65%
  • min 5-7: 3 cleans @ 75%
  • min 8-9: 2 cleans @ 85%
  • min 10: 1 clean @ 95%

B. AMRAP in 15 min:

  • 10 alt. DB snatches (50/35)
  • 15 pullups
  • 20 pushups
  • 25 double unders

 

 

CSPORT

A. 4 Rounds:

  • 400m Run
  • 15 pushups
  • 15 JPUs (ideally, bar or rings measure right at your wrists when standing arms overhead & fully extended – scale as needed)

B. 1 Round:

  • 50 Sit ups
  • 10 Ab Wheels
  • 10 V-Ups
  • 10 Ab Wheels
  • 50 Sit Ups

C. 4 Rounds:

  • 400m Row
  • 15 KBS
  • 15 Box Jumps

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