Thursday

Same thingWOD:
A. Three sets of:
Strict Pull-Ups x 4-6 reps
Goblet Squats x 6-8 reps (AHAP)
Side Planks x 30 seconds each side
Rest 60 seconds

B. 2 rounds for time of:
Pull-Ups x 15 reps
Russian Kettlebell Swings x 20 reps (44,70#)
400 Meter Run

Wednesday

WOD:
‘Burpee Fran’
21-15-9 reps for time:
Thrusters (65,95#)
Burpees

Tuesday

nice buttWOD:
A. Gymnastics GOAT skill work: handstand holds/walks
*some ideas for assistance with a buddy:
https://www.youtube.com/watch?v=PWDN313DwsE
B. Deadlift 5-5-5-5-5 reps *increasing each round to a solid heavy set of 5 TNG. ~80%+

Monday

“There are certain things that you have to be aware of when you’re pregnant and exercising; however, it’s better to remain healthy, active and in the best shape you can,” says Dr. George Barnett…. Women have been lifting and doing things during their pregnancy for all of time,” Haning says. “It’s not something that’s just magically changed overnight.”
CrossFit and Pregnancy

WOD:
In teams of 3 accomplish max calories/distance for load in 12 min of:
Row for calories
sled push
*At the count of go 1 partner begins on the rower accumulating max calories while the other 2 partners work together to push the sled down and back (25m. down, 25m. back) for max distance and load. Partners can switch whenever they want to accumulate highest score as a team.

Saturday and Sunday

Sat. Sept. 13
8-10a: Open gym.
10a: olympic lifting- clean and jerk
11a: Team WOD
ALL DAY: Masters comp at CF317 in Indy- Dan S.

Sun. Sept. 14
ALL DAY- Bod Pod testing
Possible open gym TBA.
HCF softball game at twin lakes 4pm.

Friday

“Don’t be tempted to jump ahead before you have developed a solid foundation. For some, this might mean developing a foundation of strength before moving on to more technical movements. For others, it might mean taking the time to learn proper technique instead of muscling their way through everything.”
5 Common Mistakes New Athletes Make

Say hello to our New On Ramp graduates: Juan, Marco, Johna, Stephanie, and Valentina!  If you see a new face, say hello!  *Not pictured is Carolina and Liz W.

Say hello to our New On Ramp graduates: Juan, Marco, Johna, Stephanie, and Valentina! If you see a new face, say hello!
*Not pictured is Carolina and Liz W.

WOD:
Skill: tire flip and heavy sled push instruction.
2-3 person teams:
OTM x 12
Odd: HEAVY sled push, switch partners back and fourth as needed as fatigue sets in (partner should walk with partner who is pushing, this way they can switch out quickly and help each other out)
Even: tire flip, partners take turns flipping tire back and fourth for reps.