05.31.2017

Announcements

Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard

Gymnastics

Gymnasty 1: static+dynamic rig complex (4 Rounds for reps)

RIG COMPLEX

▪️I strict pull-up

▪️hold 3 full sec at top (3 reps)

▪️3 kipping pull-ups

▪️hold at top for 3 seconds (3 reps)

▪️3 kipping pull-ups

▪️hold at top for 3 seconds (3 reps)

——————-

Try 4 sets of above. Max total reps each set is: 16. Rest 30-60sec between sets.

Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10154806579093471/

Metcon

CF Mainsite Workout 05052017 (Time)

For Time:

50-40-30-20-10 reps for time of:

Wall-ball shots, (20/14)

Box jumps (24/20)

Cash Out

Banded KBS (5×15)

5×15 Unbroken Banded KBS

1 min rest between sets

You pick your weight. Keep the load the same all 5 sets please.

Banded KBS Movement demo: https://youtu.be/PN9dppWJcGQ

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