Saturday, February 15, 2020

Friday, February 14, 2020
February 13, 2020
Monday, February 17, 2020
February 16, 2020

Saturday, February 15, 2020

Happy Birthday Brigitte Cruz – member since 2016
… and Linda Norman – member since March 2019!

Announcements!

CrossFit works when you do it! Our members are strongly encouraged to make it their goal to attend a minimum of 3-4 times per week. Our “150 WODs in a Year Challenge” continues for 2020! An attendance summary for January has been posted on the white board in the back of the gym. Be sure to check it out!

Reminders:
Post your goals for 2020!
Need some ideas for setting goals? Ask your trainer for help! Attending 3-4 times a week is a great goal to set for the New Year! Also, don’t forget your Cross-over Symmetry!

Coming Events!
“Burritt Built Throwdown” – March 28th
Co-Ed teams 2 girls + 2 guys.
Plan to come out to support our TCCF teams!

The Festivus Games…
Saturday, April 18th, individual athletes
______________________

“Dead Sea”

Teams of 3
3 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (225/155)

* One athlete works at a time while the other two rest in this team of 3 workout
* With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals
* There is no required break up plan, as teams can switch out however they best see fit
* Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell
* There is no rest between rounds – teams will move right back to the rower following the deadlifts (36 minutes straight)
* Athletes will record total reps at each station, with their final score being total reps accumulated over the 3 rounds
______________

Movement Videos:
Rowing
Lateral Burpees over Barbell
Deadlifts

Leave a Reply

Your email address will not be published. Required fields are marked *