Stallions
1. E30M x 15 Minutes: 3 Tempo Deadlift @ 31X1 + 2 TNG Deadlifts – Tough Load Across. HTLW.**
2. Every 3 Minutes x 5 Rounds (115/80):*
8 Toes-to-Bar
8 Deadlifts
8 Burpees Over Barbell
8 Hang Power Cleans
*Every round, add 1 repetition to each movement. Your score is your time for the last round.
**Heavier Than Last Week. Tempo rx: Start with the bar on the floor. Stand fast and hold for :1s at the top, lower down with control for :3s, pause for :1s on the floor in the bottom. That’s one. Tempo only on first 3 deadlifts.
Colts
1. E30M x 5 Minutes: 3 Tempo Deadlift @ 31X1 + 2 TNG Deadlifts – Tough Load Across. HTLW.**
2. Every 3 Minutes x 5 Rounds (95/65):*
8 Knees-to-Chest
8 Deadlifts
8 Burpees Over Barbell
8 Hang Power Cleans
Mustangs
1. E30M x 5 Minutes: 3 Tempo Deadlift @ 31X1 + 2 TNG Deadlifts – Moderate Load Across.**
2. Every 3 Minutes x 5 Rounds (75/55):*
6 Hanging Knee Raise
6 Deadlifts
6 Burpees Over Barbell
6 Hang Power Cleans
Save the Dates:
SAVE THE DATES:
Saturday, July 16th: CFIH Social!
Who: CFIH members!
What: Pool party fun! BYOB/BYOF!
Where: 605 Monticello Drive Fort Worth, TX 76107
When: From 1-3pm.
Saturday, July 30th: Advanced Movement Clinic
Join us for our quarterly advanced movement clinic. We will be covering the ring muscle up, starting at 7:30am and running until 8:30am. Sign up in open gym! Prerequisites: Must have c2b pull-ups and ring dips.
Saturday, August 6th beginning at 10AM: The CrossFit Total
Join us for a special 1.5 hour class which will start at 10am and run until 11:30am. Test your 1RM Strict Press, Back Squat, and Deadlift. Time to ring the hell out of that PR bell! Get ready!
