Warm up:
Lift program

Lap (702meters)

21-15-9
pullups
hand release pushups

Lap

21-15-9
air squats
grasshoppers

Lap

I would watch out for these two bad asses at they gym. They are itching to call a NO REP!

Get a good warm up in – NO lifting program work today

Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Lift program

Three ME strict ring dip sets Rest 60 secs between sets

1 ME right leg pistol rest 60 sec then 1 set left leg

Wod: amrap 12

1 rope climb 15′
8 ttb
12 walking lunges

Lift programSk
Skill set: 3 max effort strict pullups sets

3 rds
200 M run with plate 45/25
15 c&j 135/95
200 M run with plate
15 burpee box jumps

18 min time cap on wod

Here are some strong and beautiful athletes!

WOD

3 rounds

1x Power Snatch, 2x OHS, 3x STO @ 135/95

20 Wallballs

1x Power Clean, 2x FS, 3x Thrusters @135/95

20 box jumps

If you drop the bar during the complex, 150 meter row penalty on the spot.

Lift program
Skill set- 3 max effort ub sets HSPU or ring pushups

SATURDAY 120915

Five rounds for time of:
15 Walking lunge steps, carrying a 95/65 pound barbell in the front rack position
30 Double-unders

WOD with CL today or come cheer on your girls at the booties in action competition- or do both (-; Info for comp is in upcoming events page.

Tomorrow is the all woman’s Booties in Action throw down at Absolute CrossFit- info on upcoming events page. We have 5 of our girls competing and two of our members volunteering- go CFDF! If you are coming they are taking donations for a local womans shelter.

This is a list pulled from CWS Shelter Needs. Please take a look! Thanks for helping BinA give back!
Everyday Needs
Bus tickets and passes (all zone, 2-zone; adult & youth)
Phone Calling Cards (US and international)
Cell phones (without accessories) (especially:Nokia 3120, LG VX440, Motorola V600, Motorola 730C, Motorola IDEN 1730, Samsung SGHS105, Motorola V300, Nokia 6200)
Size 4, 5, 6 diapers
New/Used Video Game systems and games (no violent games please) (wii, PS2, game cube games are in particular demand)
MP3 players
New toys for all ages (infant, toddler and teen) (no war weapons, or violent toys please; learning games greatly appreciated)
Batteries
Umbrellas
Journals
VCRs DVD Players TV/VCR Combos
Baby Monitor
Children’s bikes (and helmets)
New hairbrushes
Cleaning & paper supplies (toilet paper, paper towels, dish soap, hand soap)
Comforters and blankets
Queen, Full & Twin Sheet Sets
Bottles, sippy cups, and baby wipes
Office Needs
Printer Paper- 8″ x 11″
Sharpies
White Out