Friday, 10/30/2015

Airrosti will be presenting a FREE ankle and wrist mobility workshop for CFC members on Monday, 11/9 at 6 p.m. You must reserve a spot in the workshop and there is limited space, so please sign up soon!

https://crossfitchantilly.pushpress.com/open/subscribe/p2zs

Now taking pre-orders on our next t-shirt design, courtesy of Britney! See the Facebook for pictures of the design. Pre-order here: https://crossfitchantilly.pushpress.com/open/purchase/tshirt-short-sleeve

Don’t forget about Ladies WOD & Wine Night on Friday, 11/13 at 6 p.m.! So far we have some great sponsors lined up to provide services or give aways: Progenex, Airrosti, Hylete, and Best Bar Ever. There is one more in the works! Guys – this is free for members and non-members so send the women in your life! Please R.S.V.P for planning purposes. Non members must sign a waiver prior to the event.

Mobility:
Scapulas

Strength:
20 minutes to set a 1RM Clean
Compare to 8/28/2015

WOD:
3 Rounds:
10 Kettlebell Swings (55#/35#)
25 Abmat Sit-Ups

Core/Accessory:
100 Band Pull-Aparts

Post your results to the comment section.

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  One thought on “Friday, 10/30/2015

  1. Shannon
    October 30, 2015 at 6:59 am

    90# clean
    WOD:
    Rx kettle bells @ 4:17

    Like

  2. "AM" Pete
    October 30, 2015 at 7:25 am

    210# clean 1RM, Rx 5:17

    Like

  3. October 30, 2015 at 2:19 pm

    188# clean – Lifetime PR by 5#. Caught 193# but my core failed (looked like upper back collapsed).

    4:33 rx’d w/ GHD sit-ups.

    Liked by 1 person

  4. Catie
    October 30, 2015 at 4:13 pm

    95# squat clean. Power clean still holding at 105. Frustrating
    WOD RX 4:41

    Like

  5. October 30, 2015 at 8:00 pm

    113# power clean. 10# PR. Now that I’m past my mental hurdle, I’ll work on that squat clean.

    WOD: 4:38 Rx+ @ 55#kb

    Liked by 1 person

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