Announcements
No 6:30pm class this Friday. Get your work out in early!
-Don't forget the holiday party this Saturday! 11:00am - ???
-Please bring a dish and wear your party pants.
THERE IS A RAFFLE WITH PRIZES!!
You can earn raffle tickets in these ways:
1) Submit a (positive) Yelp review.
2) Submit a (positive) Facebook review.
3) Change your Wodify payment from credit card to ACH (checking account)
4) Post a picture of you at CrossFit Pushin Weight and share why you come to the gym (health, gainz, competition, to enjoy life more) or why you love it at the gym. (Can be done twice, this week and next week!)
The prizes:
1) $50 credit on your next membership fee
2) a bag of SFH protein
3) a Bodpod session
4) a pair of CFPW8 joggers
5) a CFPW8 Hoodie
6) a personal training/skills work session with a trainer of your choice
7) 50$ Capital Ale House gift card (donated by our own Rachel Holder)
Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
•7x Thrusters (Empty Barbell)
•7x Arch to Hollow Swings
•7x Hand Release Push-Ups
Metcon
3 Rounds:
AMRAP 5:00
-Rest 5:00 between AMRAPs
Metcon (AMRAP - Reps)
AMRAP 5:00
•7x Thrusters (75/55)
•7x Pull-Ups
•7x Burpees Over Bar
Metcon (AMRAP - Reps)
AMRAP 5:00
•7x Thrusters (75/55)
•7x Pull-Ups
•7x Burpees Over Bar
Metcon (AMRAP - Reps)
AMRAP 5:00
•7x Thrusters (75/55)
•7x Pull-Ups
•7x Burpees Over Bar
Midline
Alternate between Deadbugs and Russian Twists.
Deadbugs
4 Sets
:40 Alternating Deadbugs
:20 Rest
Russian Twists
4 Sets
:40 Alternating Russian Twists
:20 Rest
*Add weight if capable.