7/15/13 – Monday

Written by Joey Tudela. Posted in Fitness

 PULL-UP CLINIC:

When : Saturday (July 20, 2013)
Where : GET FIT CNMI. CHALAN KIYA INDUSTRIAL CENTER WAREHOUSE #5 B & C.
Start Time : 10:00 AM (Will be about 2 hours long maybe less)
Cost : $5.00/Person

The Pull-Up is an essential skill in your CrossFit training program. It combines several of the 10 areas of physical fitness into one single movement. Whether you are new to Get Fit CNMI and are still working on your first pull-up, or you just need to brush up and work on your technique, don’t miss out on the Pull-Up Clinic. We will be teaching technique on the strict, kipping and butterfly pull up which will add speed during a CrossFit workout. Sign up at the gym today or RSVP here under the comment section. You do not need to be a member of the gym to attend this clinic. Everybody is welcome!

Firefighters Competition

A.
Three sets of:
Front Squat x 5-7 reps @ 30X1
Rest 90 seconds
Ring Rows x 10-12 reps @ 2111
Rest 90 seconds

B.
In teams of two against a 3-minute running clock, complete:
400 Meter Run
135/95 lbs Ground to Overhead x Max reps unbroken

Rest 3 minutes

Partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

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Comments (1)

  • jonteregeyo

    |

    A.
    front squats: 135lbs, 155lbs, 175lbs
    ring rows: heels were on the floor for all three sets

    B.
    ground to overhead: made it in three sets @ 135lbs – 13, 9, 8

    havesome

    Reply

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