Strength: Take 15-20 minutes to work up to a 1 RM Back Squat. Conditioning: For time: 2000 Meter Row immediately followed by… 5 rounds of: 6 Strict Pull-Ups 12 Goblet Squats
-Rest Day- Take today and work on skills, active recovery or make up a day you missed!
Strength: 5 Sets Bench Press x 4 Rest 90 seconds Ab-Wheel Roll-Outs x 8 reps Rest 90 seconds Conditioning: 3 RFT: 400 Meter Run 30 Kettlebell Swings, 53/35 20 Ring Dips
We have decided to cancel our 12:15pm class starting December 18th for the time being. If you would like to see this class back on our schedule, come on in and get started today!
CrossFit Fairbanks will be closed Saturday December 23rd-Wednesday December 27th. We are postponing our Christmas WOD 🎄☃️ until Saturday December 30th- which will include 12 days of Christmas in your UGLY SWEATERS and a T-Shirt exchange. There will be a… Read more »
Strength: Take 20 minutes to work up to a 3 RM Deadlift. Conditioning: “Jackie” For time: 1000 Meter Row 50 Thrusters (45/33 lbs) 30 Pull-Ups
In teams of 3, alternating full rounds, complete as many rounds and reps as possible in 30 minutes of: 7 KB Swings (53/35) 10/7 Cal Row 7 Burpees
Strength: 4 Sets Bench Press x 6 reps Rest 90 seconds Pull-Up x 4-6 reps (add weight if possible) Rest 90 seconds Conditioning: 5 RFT 10 Power Cleans (135/95) 10 Burpees
-Rest Day- Come in and work on skills, mobility or make-up a day you have missed!
Strength: 5 Sets Back Squat x 4 reps (80%) Rest 2-3 minutes Conditioning: 3 RFT: 500 Meter Row 20 Shoulder to Overhead (115/75 lbs)
Take 15-20 minutes to work up to a 1 RM Back Squat.
2000 Meter Row
immediately followed by…
5 rounds of:
6 Strict Pull-Ups
12 Goblet Squats