CROSSFIT RIFLES

Wednesday, January 23, 2013

20130124

Tabata Circuit-

8 or 16 mins total, adjust as needed

GHD sit ups
Rope Work
Hammer swings
5m Shuttle run

Shuttle run should be 5m sprints back and forth for the 20s work duration

Pick one rope workout from the link below or choose a few and mix it up a bit:

http://www.youtube.com/watch?v=9Q1HqE8NuF0

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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.