FUNdraiser

This Saturday the last Open workout will coincide with a fundraiser for Team CRSC.
Come show support for Connor, Kelly, Natalie, and Wes on their journey to the Brazil CrossFit Championship in May! They will be selling Team CRSC T-shirts for the gents, tanks for the ladies, raffle tickets for some awesome prizes, and some post-19.5 BBQ! (BYOB!)
Normal classes 7,8,9&10am
Open heats will start at 11am

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Workout:

6 Rounds:
Weighted Strict Pull Up (3.2.1.3.2.1)
Wide Grip Bent Over Row x5-7
50’ Single Arm Farmer’s Carry/Side

5 Rounds:
OTM
1= 100m Run
2= 7-10 Ring Dips
3= 150/100m Ski Erg
4= 20 Wall Balls (20/14#)

Back At It

It’s been quite a while since we’ve done low bar back squats, but we brought them back into the mix today.
If you haven’t noticed we’ve been doing a lot of work to build up the back muscles and the posterior in general. High bar back squats are a great way to build strength for Oly lifting. And low bar back squats are a great way to build posterior strength.
Don’t worry if this movement didn’t feel totally natural for you today. You will see it again, and it will start to feel better. For others, this may have felt like a much more natural way of squatting.
Here’s Carmen looking quite comfortable with the low bar.

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Workout:

5 Rounds:
Every 2 Minutes:
3 Reps of Low Bar Back Squat

With a Partner:
20 Minute AMRAP:
10 Cal Row
5 Squat Cleans (115/80#)
10 Cal Row
*One partner completes a whole round before the other begins