Friday, October 5, 2012



Workout of the Day

We are closed this weekend while hosting a CrossFit Trainer Course.  Sat workout will be another hill run, 11 AM, at West Palisades Park.  Sunday a swim workout at Chastain Park Pool at 12 noon, plus the usual 6 PM class.

Map Link to West Palisades Park.

Map Link to Chastain Park Pool.

Before Class or In Warm up:
3×3 frogstand-to-headstand presses
2 rope climbs

In 5 minutes work up to a back squat that is approximately 75% you one rep max.  Then perform 3 reps at that weight, every minute on the minute for 10 minutes. 

From Outlaw Crossfit
Run 400m
21 Chest To Bar Pull-ups
12 Kettlebell Thrusters (24/16kg)
Run 400m
15 Chest To Bar Pull-ups
9 Kettlebell Thrusters (24/16kg)
Run 400m
9 Chest To Bar Pull-ups
6 Kettlebell Thrusters (24/16kg)


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