CROSSFIT RIFLES

Thursday, February 21, 2013

20130222

(1) 4 rds

3x front squat @ 75% 1 rep max(1RM)
3x Box jump
20m bear crawl

(2) 4 rds

10x thruster @ 75lb
5x tire flip
5x GHD sit ups

(3) 10 mins

With a continuously running clock, do 5 KB clean/press every minute.

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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.