Stallions
1. Clean & Jerk – Build to heavy single for today.*
Rest 2-3 minutes between sets.
2. 3 Rounds For Time:
7 Clean & Jerks (155/105)
100 Double-Unders
*If you’re doing the lift off on Saturday, perform 3 x 1 at your opening weight and rest 2 minutes between sets. Reduce the load on part 2.
Colts
1. Power Clean to Front Squat & Jerk – Build to heavy single for today.*
Rest 2-3 minutes between sets.
2. 3 Rounds For Time:
7 Power Clean + Front Squat + Jerks (135/95)
50 Single-Single Double-Unders
Mustangs
1. Hang Power Clean to Front Squat & Jerk 3 x 1.1 – Light to Moderate load across. Heavier than last week.
Rest 2-3 minutes between sets. Hit 1 rep, rest :15s, repeat for 2 singles.
2. 3 Rounds For Time:
7 Hang Power Clean + Front Squat + Jerks (75/55)
100-200 Single-Unders
Save the Dates:
Saturday, September 25th: CFIH Lift Off Competition!
If you aren’t participating:
There will be no 10am class or open gym after 10am. We will run a normal schedule up until 10am and then our focus will shift to our Lift Off! Open gym will be reserved for those who are paritipating so they can have that entire space to warm up. Come out and support your fellow members who are participating!
If you are participating:
Check-in and weigh-in will take place from 9:15-9:30am. During this time you will be weighed simply for your reference (so you can see how you stack up in the world!) and you will also declare your starting weights for both lifts, the Snatch and the Clean & Jerk.
Once we have everyone’s opening weights declared, members will lift according to weights chosen. For example, if you plan to open with 65lbs on your Snatch, you will go before another member who will open at 70lbs on their Snatch.
This event will start at 10am and will run until around noon.
If you would like to volunteer to help out, please let us know as well. 🙂
Friday, October 1st: FREE FIRST FRIDAY IS BACK!
Starting in October, the first Friday of every month will be free for non-members to try us out! Have a friend, family member, or co-worker that might be interested in CrossFit? Bring them in! Shoot us an email with their first and last time, phone number, and email so we can set them up! Thank you for paving the way and helping our community grow!
Saturday, October 30th: Our 2nd Annual Monster Mash Competition
Monster Mash is coming! Mark your calendars! More details coming soon.
