Forging Elite Fitness

Attention:

DMH CrossFit Enhance has developed a new waiver. Each CrossFit Enhance member must read, fill out, sign, and turn in to a CrossFit Enhance instructor. You may download and print the new waiver form the “paper work” tab above.

The new waiver contains much of the same information as the previous waiver. Changes include information specific to medical history, the attendance policy, and resignation details. Parents and or guardians must fill out and sign a waiver for minors who are gym members.

Please turn in waivers ASAP. Questions should be directed towards the comment section of this post. Thank You.

 “Christine”

3 Rounds For Time:

500m Row

12 Deadlifts (bodyweight or 70%* of BW)

21 Box Jumps (20″)

 WATCH MIKKO SALO CRUSH “JACKIE”!!!

Mikko Salo does Jackie in 5:24 from P3 CrossFit on Vimeo.

Starting next week, we will be doing our post test for the strength cycle.  You will do two WODs during the post-test week.  The WODs are either Jackie or Christine (M/T) and the CrossFit Total (W/TH/FR). Make-ups for these WOD’s can be made up on Saturday at either 9 or 10 a.m.

Monday the 23^rd or Tuesday the 24^th, do either one of the metcons.  Rest at least one full day then do the total on Wednesday, Thursday, or Friday.  As previously mentioned, Saturday is reserved as a make up day, come in and do either of the metcons, or the total. Sign up on the web scheduler ASAP .

     PLEASE POST ANY QUESTIONS YOU MAY HAVE TO THE COMMENT SECTION.

“ROWING” NANCY

5 Rounds For Time:

Row 500m

15 Overhead Squats (95#/75#)

Games = RX

Training = 4 Rounds (75#/55#)

Fitness = 3 Rounds (55#/35# or less)

POST TIME TO COMMENTS!

For time:

200 m run

-30 wallball shots 2 fer 1 (20#/14#)

-30 pull ups

200 m run

-20 wallball shots 2 fer 1 (20#/14#)

-20 pull ups

200 m run

-10 wallball shots 2 fer 1 (20#/14#)

-10 pull ups

200 m  run

*15 min cap*

Games = Rx

Training = 200m Run, 25/25/25 reps WBS (regular), 25/25/25 Band Assist P.U.

Fitness = 200m Run, 15/15/15 reps WBS (regular), 25/25/25 Jumping P.U.

POST TIME TO COMMENTS!

A lot of great strongman/woman work by everyone this morning!

Admit it, there is really nothing better than dragging a sled is there?

I think I prefer my snow in August at 12000 feet.

KS

4 Rounds For Time

10 Burpee Pull-ups

100m Farmers Carry (AHAP)

Games = Rx

Training = 10 burpees/10 ring rows, FC-N/C

Fitness = 10 burpees/10 bar rows, FC-N/C

POST LOAD/TIME TO COMMENTS!

For time:

1,2,3…10

Sumo Deadlift High Pull 75/55

10…3,2,1

Bar Facing Burpees

*Each round = 11 reps*

*12 minute time cap!*

Gx=Rx

Tx=55#/35#

Fx=35#or less/25# or less 

POST TIME TO COMMENTS!