CROSSFIT RIFLES: 11/11/15

Monday, November 14, 2011

11/11/15

Ph I: Strength
Deadlift
5x5x5x5x5

Ph II: For Time
400 m Run
21 Shoulder Presses 95 lbs
400 m Run
21 Push Presses 95 lbs
400 m Run
21 Push Jerks 95 lbs
400 m Run

Ph III: Core
4 Rounds
Plank Hold 120 Seconds
Left Side 60/Right Side 60

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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.