Coach Ashley imposes her dominance and rattles fear in the cardio section of gyms. #gainzofthroneschallenge
“10 min AMRAP:
Max HSPU (feel free to go to a negative or strict)
HSPU technique”
5 Rounds:
5 Bar Facing Burpees (Lateral at BCF)
15 Wall Ball Shots 20/14
5 Power Snatches 135/95, 115/80
*RX+155/105
Is this the next queen of fitness. Only time will tell. #gainzofthroneschallenge
High Hang Squat Snatch:
5 x 3 (A)
Pausing Back Squat:
5 @ 60, 3 @ 70, 2 @ 75%, 80%, 85% of 1RM Back Squat”
:03 Pause in the bottom
Lets see who can do it better #gainzofthroneschallenge
Deadlift
5 x 5 (A, 5# Heavier from last week)
20 min AMRAP
200m suitcase carry 24/16
20m Kettlebell Overhead Walking Lunges (switch arms at 10m turn) 24/16
20 Kettlebell Swings 24/16
20 Kettlebell Push Press (10 on each arm) 24/16
RX+ 32/24
Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes. Thanks, Coaching Team.
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EMOM 15:
Min 1: 2 Rope Climbs
Min 2: 200m Run
Min 3: 20 Hollow Rocks
30 Muscle ups For time
*30 Double Under Penalty coming off rings
Fx: 30 Chest to bar Pull ups For Time
*30 Double Under Penalty coming off rings
Rx+: 40 Muscle ups For time
*40 Double Under Penalty coming off rings
Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Get ready for foundations in full affect. With 37 students in the 6 Week New You Challenge, our Foundations course will be running 6 days a week for the next 2 weeks. Class times are at 6:30 am, Noon and 6:45 pm. Please greet all new faces as they take on CrossFit for the first time. Let’s be warm and welcoming while they learn the ropes. Thanks, Coaching Team.
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High Hang Squat Clean:
5 x 3 (A)
Every 90 secs for 15:00
2 Touch and Go Power Cleans + 3 Thrusters (A)
