If you missed last Friday, I’m sorry. It was simply awesome. Even if you aren’t participating or you’re completely new to CrossFit, try to attend this Friday night. It will be as fun as ever!

The Scoreboard is up to date, and the Heats are up for this Friday, find them on the event page. There are no heat times posted for a reason, everyone needs to be there no later than 5:45. Everyone will start Event #2 at 6PM. Again, please let us know if you aren’t going to be there. More details will be announced Thursday night.

We are planning a fun Saturday event at the lake. We will meet at 9AM at Collin Park Marina. We will have a workout on the little beach there at 930AM. Bring Chairs, Pop-up Tents, Coolers, Swim Wear, Water, BYOB, Snacks, etc. If someone has a small BBQ, we can grill. If you have a boat, get with Keith and Sammi, they know the essential boating stuff. Let us know if you have questions.

With everyone going back to school, attendance in the 9:30AM class has become sparse. If you like the 9:30AM class, go to it. If it doesn’t pick up, it will be cut.


Extra A) 5X 5-7 reps of Pullup Negatives
Start with chin over bar and descend as slow as possible to full extension.
Extra B) 5X 5-7 Ring Dips
Slow and controlled with pause at top.

1) Back Squat:
* Set 1 – 5@50%
* Set 2 – 3@75%
* Set 3 – 1@85%
* Set 4 – 1@90-95%
* Set 5 – 1RM
* Set 6 (optional) – 1RM

2) Row 1000M for time.
Start this after your back squats, so we can cycle people through quickly.

Mobility) Couch Stretch – 2 min each leg, THEN… Butt De-lamination w/ mob ball – 2 min each

Competition Training

1) Clean 8X2 @ 80+%
Rest 10 seconds between reps, 2 minutes between sets.

2) Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

3) Four rounds for times of:
15 Chest-to-Bar Pull-Ups
20 Over the Box Jumps (24/20)
25 Kettlebell Swings (32/24 kg)
Rest 2 minutes. Record time for each round.

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