"Tabata Timed Fran"
21-15-9
Thrusters
Pull-Ups
This workout will be completed Tabata style… How many rounds of 20 seconds of work with 10 seconds of rest will it take you to complete "Fran"? Post rounds and total times to comments.
Some of our early morning crew post workout. Just look at all those smiling faces! Where else can you go at 5:30am to have this much fun?
GYMNASTICS SKILLS INSTRUCTION
We are trying something new this weekend. Today after the the Olympic Lifting Class we will be having a FREE Gymnastics Skills Instruction. This "open gym" will focus solely on body weight only movements. Your coaches will choose 4 gymnastics exercises, for example: pull-ups (dead-hang, kipping, butterfly), handstands, handstand push-ups, muscle-ups, L-sits, dips, rope climbs, etc… You will spend 20 minutes at each "station", then rotate until you have completed each exercise. If these are skills that you are lacking or would like to work on, please join us today from 12pm to 1:30pm. All current CFEC members are welcome.
5:30am
Listed in Cycles and Time
Teshina 13 6:06 Rx
Lisa 12 5:45 Rx
Paul 12 5:36 Rx
Newman 9 4:14 RX
Don 13 6:15 Rx
James 12 5:39 Rx
8:00am
Steve 15 7:13 Rx
Andrea 13 6:26
Jack 23 11:02
Sue 19 9:06
Mayda 18 8:51
Carrie 19 9:45
Bill 18 8:50
9:00am
Tyler 23 11:14
Pete 14 6:43 RX PR
Pam 22 10:36
Anniken 18 n8:45 RX
Amanda 11 5:14 Rx
Tina 18 8:19
Piper 19 9:17
Chad 33 16:13 RX
Rebecca 21 11:46 Rx
Patrice 19 9:11
Jane 23 11:08
I want to congratulate Tiffany, Kimee, Shannon, Dave, Bill and David for attending the very first Extra Skills Open Work Out. They received practically one on one attention honing their skills on Pull ups, GHD machine, muscle ups, handstands and handstand push ups. Way to put in the extra work guys and gals. If you’re not already Rx’ing the wods you will be soon.
Thank all of you guys that came to the “Open Gym” skill workout. I hope you received a lot of good info to help you get better at all the diverse skills needed to get better at doing Crossfit. There will be more of these type of workshops to come. Let us know what you think.
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