Announcements
StayFit Bash 2.0, our in-house competition is coming up on 11/4. This year will be M/F teams of 2 and there will be a scaled and Rx division. Signups are in the lobby. There will be 3 workouts, you will receive an event t-shirt and there will be an after party to follow. Signup cutoff is 10/19.
CrossFit Pineville – CrossFit
Warm-up
1 set:
:30 High Knees
10 alternating scorpion stretches
:30 Butt Kicks
10 deadlifts Naked Bar
1 set:
100m Jog
10 alternating Spiderman stretches
10 Down Ups
10 front squats Naked Bar
1 set:
100m Run
10 good mornings
100m Run
5 hang squat cleans Naked Bar
1 set:
100 Fast Run
5 squat cleans Naked Bar
100 Fast Run
5 squat cleans Naked Bar
Metcon
Metcon (Time)
4 RFT
400m Run
5 Squat Cleans (205/145)
15 min cap
Push the run and shoot for fast clean singles.
Weightlifting
Front Rack Lunge (5×10 Each Leg)
Start on the lighter side and then increase across as many sets as possible, finding the heaviest weight you can safely perform the 10 FR Lunges each leg.