It's going to be a great week!
Tonight our Elements Class begins and a new group of people are committing themselves to a healthier lifestyle! Tuesday night begins our next barbell club that a lot of you have been
waiting so patiently for! We also welcome Brian K. and Nicole to our team of coaches, we are so lucky to have them be a part of CFU! Expect their coach bios to be up on the site soon!
Another exciting thing happening at CFU is that Coach Ryan Smith will be partnering up with us for
programming. Who better to help out than Ryan, someone who has been at such an elite level! He was on the 2010 Winning Team of the CrossFit Games with CrossFit Ft. Vancouver.
Ryan sprinting away at the games!
Strength
Push Jerk
5-5-5-5-5
WOD
7 Rounds for Time:
7 shoulder to overhead*
7 burpees
7 chest-to-bar pull ups
*70% of your highest successful set of 5 from the strength portion
Some schedule changes for this weekend: PLEASE NOTE
Saturday: CLOSED
Please come to RVA CrossFit in Richmond to support our athletes competing in SuperFit!
Sunday
9am Mobility/Skills
10-Noon Open Gym
Noon: Barbell Club
*If you are competing in SuperFit and are in barbell club, please take a rest day here if you need it, it won't be held against you and you can make it up during open gym later in the week.
WOD: 9;27 @ 115#
ReplyDelete14:37 (95#)
ReplyDeleteGreat work you guys!!
ReplyDeleteWod 18:43 45#
ReplyDeleteHad to do the wod at home today, Highest wt I had was #65 for all jerks
ReplyDelete12:43 RX #55 (assumed shoulder to OH was strict?)
kipped all pull ups.
Candice, Shoulder to overhead manys any way: strict, push press or jerk
ReplyDelete11:18 my 70% was 82, I bumped it to 85#
ReplyDeletemy 5RM was 118. I probably could have went up in weight one more time but ran out of time