CROSSFIT RIFLES: 12/01/12: Monkey Fun

Thursday, January 12, 2012

12/01/12: Monkey Fun

Ph I: Skill/Strength
Free Skill day. Pick one and work for 15 mins
Strength
Press
3-3-3-3-3-3-3

Ph II: 20 MIN AMRAP
1 Rope Ascent
5 HSPU
10 Bench Press @ 135
10 Squat Cleans @ 95
20 Abmat Situps

Ph III: Core
200 Reverse Crunches

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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.