approved Kyle, help came in to test us out! Welcome, Kyle.”/> Seasoned CrossFitter, Kyle, came in to test us out! Welcome, Kyle.
A: 3 rounds not for time of:
12 dumbbell Bulgarian split squats (Each side)
20 weighted hip bridges (90/70)
15 banded side bends
B: As many rounds as possible in 10 minutes of:
300 meter row (men), 250 meter row (women)
20 American kettlebell swings (53/35)
3 wall walks
A: Find your 1 rep max back squat in 15 minutes.
B: 3 rounds for time of:
21 wall balls (20/14)
15 slam balls (30/20)
9 overhead squats (115/75)
Congratulation to Alessandro for taking 4th place in the Rx division last Saturday in the Battle on the Sunset at CF Antioch!
SORRY FOR THE INCONVIENCE, physician HOWEVER, LCF WILL BE CLOSED FOR THE 7:30PM CLASS TONIGHT. CLASSES WILL RESUME NORMAL HOURS 6AM TOMORROW.
A: 3 rounds not for time of:
10 seated dumb bell Tricep extensions
10 barbell inverted rows
15 weighted sit-ups
1 minute rest between rounds
B: 3 rounds for time of:
400 meter run
15 clean & jerks (115/75)
Brooks and Sy loving their 200 meter sprints!
Join us for Open Gym 9am – 12pm
A: 3 rounds for time of:
10 box jumps (24/20)
10 sit-ups
10 toes to bar
B: Every 3 minutes on the minute for 15 minutes complete: 10 barbell split squats
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