"CROSSFIT BASEBALL"
As many runs in 20 minutes…
Working together as a 4 person team, each time you cross home plate
you score a run.
1st Base – 15 Med Ball Cleans (M-20#/W-16#)
2nd Base – 10 Burpees
3rd Base – 20 KB Swings (M-53#/W-35#)
Home Plate – 15 Cal Row
Post total runs to comments.
Coaching Tips: Scale load and movement to match your current fitness level. All of these movements are basic "CrossFit" movements. 1st base is the sidewalk by the entrance driveway where you will perform your medball cleans. 2nd base is the corner of Baltimore and Lake Murray, you can do your burpees on the grass or the sidewalk. 3rd base is the sidewalk in front of the Mail & Misc. driveway entrance, please swing your kettlebells towards the buildings, not the street. Home plate is on the rowers inside the gym. Each team member will begin at a separate base or home plate. A run will be scored after a team member completes the 15 Cal Row. Make sure to give your team a hash mark before heading out the door to 1st base. (A run will not be scored for the person starting on the rower.)
Congratulations to Eric Enniss, Scott Lebhar, Jason Beyer, Allison Bassett, Bobby Gentry, and Russell Glen for their successful completion of CFEC's Beginning Elements Classes.
5:15am
“Happy Hour”
Dano Rx
Monica Rx
Jeff D. Rx
Dawn 14
“The A Team”
Justin
Emily
Jack 9 Rx
“F Plus”
Scott
Rose
Jon R. 9 Rx
8am
“Walt’s Angels”
Holly
Walt
Sabrina
Chrissy 13Rx
9am
“Buck Furpees”
Kevin
Liza
Tiffany 9Rx
“Teshina and the Pips”
Dusty
Ed
Teshina 11Rx
“Greek Gods”
George
Chris
Nyssa
Maria 11
10am
“The Stingers”
Dana
Anniken Rx
Donna
Michelle Z. Rx 13
Tough call on the best team name so far. As of now I’m giving the nod to “Walt’s Angels”.
12pm
“Ballz Deep”
Jarodd 3Rx
“Soldier for JC”
Chris A. 3Rx
5pm
“Kill me now”
Jessica
Steve H.
Tyler Rx
Melanie 11
“BJ M.D.”
Briley
Jim D.
Dillon
Mike M. 14Rx
Thank you for all your labor on this site. Ellie really likes managing internet research and it’s easy to see why. A lot of people know all concerning the dynamic medium you create practical secrets on the blog and as well as boost response from website visitors on that article and my child is being taught a great deal. Take advantage of the rest of the new year. You have been performing a useful job.
I must express my thanks to you for rescuing me from this trouble. Just after looking out throughout the world wide web and meeting suggestions which were not helpful, I figured my entire life was done. Being alive without the presence of strategies to the issues you’ve solved by means of this article content is a critical case, and those that could have in a wrong way damaged my career if I hadn’t come across the website. The natural talent and kindness in playing with a lot of stuff was invaluable. I don’t know what I would’ve done if I had not come across such a stuff like this. I can at this moment look forward to my future. Thanks a lot very much for your skilled and results-oriented guide. I won’t hesitate to propose your web blog to any person who needs tips about this problem.