Notice:  If anyone is interested in taking the CrossFit Judge’s Course, Rx Smart Gear and CFEC will be offering an opportunity for anyone that is interested to see how well they can see quality reps, count quality reps and hold athletes accountable to movement standards by taking part in the course.  We will be showing the CF Judge’s Course this Thursday at 5:30 pm at RX.  Come and take part and increase your knowledge in CrossFit movements.

 

Level 1

“No Time Tuesday”
5 Sets
5 Front Squats    *AHAP
12 GHD Sit Ups
5 Strict Press   *AHAP
6 Strict Pull Ups
6 Agility Ladder Reps
Post loads.

 

Level 2

5 Sets
8 DB Walking Lunges  *AHAP
10 Nordic Curls
10 DB Calf Raises  ea. leg   *AHAP
+
5 Sets
3 Push Press   *AHAP
10 Strict Pull Ups
Post loads.

 

CrossFit Old School

800m Run
+
3 Rounds
50 Squats
50 Sit Ups
+
800m Run
+
3 Rounds
25 Plate Clean and Press  35#/25#
25 Mt. Climbers  R+L=1
+
800m Run
Post time.