Tuesday, 6/7/2016

CFC Ladies! Join us on Thursday, June 23 for Cores & Floors! This seminar is meant for all women but will have a strong focus on postpartum bodies – and postpartum can mean having had a baby a year ago or ten years ago. We’re not talking just diastasis but general pelvic and abdominal instability as well and how this affects your everyday life. We’ll start with some anatomy and move into gentle movement exercises to start you on your journey to health and healing. The presenter will address core strength within the framework of daily functional movement, yoga, and CrossFit.

For more information: https://www.facebook.com/events/1731257290465519/

Gentlemen: No 6 or 7 p.m. class on Thursday, 6/23.

Shoulders (rack position)

Push Press: 3×5 (should be 5 quick reps – no redipping between reps)

AMRAP in 7 min:
5 Deadlifts
5 Wall Balls
Compare to 9/30/2015

4×25 GHD Sit-Ups

100 Band Pull Aparts

Post your results to the comment section.


  One thought on “Tuesday, 6/7/2016

  1. Pete (PM)
    June 7, 2016 at 9:04 pm

    Strength 3 x 5 @ 75#; 5 bonus reps at 85#

    WOD: 7+6, deadlift @ 115# and 20# wall ball

    Accessory: GHD 1st set 25 reps, 2nd set 25 reps, 3rd set 15 reps, 4th set 10 reps (took a while)
    100 banded pull aparts w/ red band


    • June 8, 2016 at 7:26 am

      Pete, I think we did 85# 3×5 and 95# was the bonus.


  2. June 8, 2016 at 7:24 am

    90: 9 – 205# DLs, 20# wall ball. 85# 3×5 push press + 1×5 95#. Did core.


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