7/6

CrossFit FYR - CrossFitMetcon (Time)2 rounds for time 50 dubs 15 front squats (155/105) 15 box jumps Row 500 m 15 ohs (135/95) 15 box jumps 50 dubs 50 sit [...]

2022-07-06T00:00:00-05:000 Comments

7/5

CrossFit FYR - CrossFitLiftingBack Squat (7x6 building)MetconMetcon (Time)3 rounds for time 5 rounds of Cindy 10 hang snatch (135/95) time cap 25 Cindy 5 pull ups 10 push ups 15 [...]

2022-07-05T00:00:00-05:000 Comments

independence day

CrossFit FYR - CrossFitThere will only be one class today, at 9 amLumberjack 20 (Time)20 Deadlifts, 275# Run 400m 20 Kettlebell swings, 70# Run 400m 20 Overhead Squats, 115# Run [...]

2022-07-04T00:00:00-05:000 Comments

7/1

CrossFit FYR - CrossFitHappy birthday coach Tony!!StrengthBench Press (5x7 building)Work in 4 sets amap strict pull upsMetconMetcon (AMRAP - Rounds and Reps)Amrap 18 mins Row 200 m 10 front squats [...]

2022-07-01T00:29:35-05:000 Comments

6/29

CrossFit FYR - CrossFitStrengthgrit squats 23 supersets 8-6-4 back squats 5-5-5 front squats rest 2:00 between setsa little heavier than last weekMetconMetcon (Time)7 rounds for time 7 pull ups 7 [...]

2022-06-29T00:00:00-05:000 Comments

6/28

CrossFit FYR - CrossFitStrengthBent Over Row (10-8-8-6-6)workn in 4 sets of tricep ext. keep back flat and stay bent.MetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 wall balls hr push ups deadlifts (205/135) then back up [...]

2022-06-28T06:31:19-05:000 Comments

6/27

CrossFit FYR - CrossFitStrengthSnatch Balance (for quality not weight)work in 4 set of 8 sotts press also for quality not weightMetconMetcon (Time)3 rds ft 15 power cleans 135/95) 45 dubs [...]

2022-06-27T00:00:00-05:000 Comments

6/24

CrossFit FYR - CrossFitStrength and metcon can be flipped if not enough rowersGrit squats (Use 70% front squat max) 3 Supersets: 10-8-6 Back Squats 5-5-5 Front Squats Rest 2:00 between [...]

2022-06-23T23:53:55-05:000 Comments
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