Today we will be closed for Thanksgiving. From CrossFit Fairbanks, Happy Thanksgiving!!!
Skill Work: Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning: 3 RFT: 800… Read more »
Strength: Bench Press 5 reps @ 80% of 1-RM 3 reps @ 85% 3 reps @ 90% 2 reps @ 95% 2 reps @ 95% or more Rest 3 minutes between sets and use that time to warm-up for the… Read more »
Monday, Tuesday, Wednesday – regular class times & hours Thursday – REST DAY/CLOSED Friday- 8am-12pm (class at 10am) Saturday- regular class time and hours
Strength: 5 sets of: Back Squat x 5 reps Rest 3 minutes between sets and use that time to work shoulder mobility Conditioning: 5 RFT: 5 Power Cleans (135/95 lbs) 5 Thrusters (135/95 lbs) 10 Box Jump-Overs (24″/20″)
Strength: Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch Conditioning: Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout…. Read more »
-Rest Day- Come in and work on skills, accessory or makeup a workout missed!
Strength: Every 2 minutes, for 40 minutes (5 sets of each): Station 1 – Deadlift x 4-6 Station 2 – Push-Ups x Max Reps in 60 seconds Station 3 – Alternating Reverse Lunges with DBs x 20 Reps Station 4… Read more »
Strength: Take 15-20 minutes to build to a 1-RM Clean & Jerk Conditioning: 5 rounds for time of: 5 Shoulder to Overhead (135/95 lbs) 10 Toes to Bar 20 Double-Unders
Strength: 4 Sets Front Squat x 5 Rest 20 seconds Tall Box Jumps x 220.127.116.11.1 (rest 3-5 seconds between each jump – step down after each jump) Rest 2 minutes Conditioning: 5 sets for max calories/reps of: 30 seconds of… Read more »
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