Month: October 2016

Next set of Fundamentals:
9 fundamentals movements: Friday Oct 21st 2000hrs
Gymnastics: Sunday Oct 23rd 1100hrs
Olympic Lifting: Tuesday Oct 24th 2000hrs

This is for everyone, new members and current members. Each session is about 1hr30min. We’ll be covering everything you need to get started. If you’ve been doing CrossFit for a while, you’ll find plenty of time to review your skills, progressions and technique. Fundamentals classes will be posted on the Rhinofit calendar for you to sign up.

Oly lift W5D3

Push press 2-2-2-2-2
Jerk 1-1-1-1-1

METCON

2 rounds for reps:

1min sled push 370/280
1min shuttle run 30ft
1min strict pull ups
1min burpees to a 6inch target

2min rest between rounds

Click on the post link for video

Click on the post link for video

Olympic lifting W5D2

Clean pulls 2-2-2-2-2 @110% of 1rm clean and jerk
Front Squat 3-3-3-3-3 with a 3 sec pause at bottom

METCON

For time:

250m row
20 power snatch 95/65
500m row
20 overhead squats 95/65
750m row
20 power snatch 95/65
1000m row
20 overhead squats 95/65

Sc at 75/55
Rx+ 115/85

The Pyro apparel order is going in this week. We have T-shirts, hoodies and ball caps. Make sure you put your name down on the order sheet by the white board before Friday October 7th. Last call, we won’t do another order for a bit. Here’s the workout:

Skills

EM12M alternating minute

1 rope climb (any style, pick something challenging)
30 seconds max double unders

METCON

2min AMRAP
hang power cleans
Thrusters
situps
Ladder

Oly lift W5D1

Snatch pull 2-2-2-2-2

Snatch balance 1-1-1-1-1-1-1

METCON

10min AMRAP

5 bar/ring muscle ups

10 pistols