CROSSFIT RIFLES: 11/11/08

Tuesday, November 8, 2011

11/11/08

Ph I: 5x3 OH Squats

Ph II: "Sapper"
3 Rounds for time
10 C&J 135
20 Deadlift 135
10 Pull Ups
10 Dips
800 M Run

Ph III: Core
Active Strectching
4 x 30 Second Plank Holds Front and then both sides
100 Reverse Crunches

2 comments:

WilsNovember 8, 2011 at 1:40 PM
Good workout! Football last night so enforced rest today (knee trouble). Will start the Rifles week tomorrow.
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tim_brewerNovember 8, 2011 at 10:12 PM
Great to see a workout called 'Sapper' on the Rifles site! Keep moving us forward Coach J.
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Common Questions

Does CrossFit Rifles have open gym times?

CFR doesnt have set open hours, however, you will find someone working out throughout the day. Feel free to drop in and work out. If you want to arrange a time to work out, get someone from SOI to sponsor you.

What is my working weight?

Your working weight is 90% of 1RM. This also depends on what your goals are. Ask the CFR staff and we can help program a work-out to fit your goals.

Is coaching available?

Yes and it's highly recommended. If you need coaching or an introduction to CrossFit, please email us and we can coordinate an on-ramp/coaching time. A great opportunity to meet the family and get an introduction is during the open wives session.