Prowler Line

New member Leslie Smith hit the prowler a few weeks ago with all the boys, she impressively hung tough. Great new addition to CFSCC, welcome Leslie! Side note- Love the order of the single file line, very efficient and effective, nice work. 3-Part Partner Workout:

Part 1 - 6 minute AMRAP:

1 Set Max Bench (105/155)

1 Set Max Knee to Elbow

-Partner #1 completes one set at Bench while partner #2 completes one set of K2E.  Alternate back and forth for 6 minutes.  Score total reps completed

Part 2 - 6 minute clock, i.e 6 rounds:

30 seconds Ball Slam

30 seconds D-ball sit up (medball sit up with D-ball)

-Both partners complete as many reps as possible in 30 seconds of ball slam, right into 30 seconds of D-ball sit ups.  Work at 30 seconds intervals for 6 rounds.  Score total reps.

Part 3 - 6 minute AMRAP:

40 meter Prowler Push (180/270#)

Max Rope Climb

-Partner #1 completes prowler trip, while partner #2 completes as many rope climbs as possible.  Alternate back and forth for 6 minutes.  Score total rope climbs and prowler pushes.

Programming: Gary

Saturday June 9th CFSCC will be participating in the Crossfit For Hope Fundraiser.
This fundraiser will help support the operating costs of St. Jude’s Hospital, which services children with cancer and other deadly diseases.
Please help us support this important cause.