CFU does the Harlem Shake
Don't forget SKILL CLASS AT NOON
Coach Chris recently attended the CrossFit Gymnastic's Cert and is now a
CrossFit Gymnastic's Trainer and will be coaching this weekends SKILLS class at noon.
Kipping and Toes to Bar will be the skill work.
There will be a short portion of core strength so that you can learn movements to do during open gym on your own to help gain the strength needed for a lot of the gymnastic movements.
Chris will also give an intro on spacial awareness which is something we learn as toddlers but quickly lose due to sitting in offices and at desks all day long. Spacial awareness greatly affects the efficiency of your movements.
If you missed Saturday's class here is what we did:
To be completed as a team. We will be subbing out the med ball RUN with a 600m ROW because it's pour cats and dogs. Unless it stops by then :)
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
"Del"
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
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