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 [...]
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 [...]
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 [...]
7/2
CrossFit FYR - CrossFitMetcon (Time)5-4-3-2-1 Rope climb 800/600/400/200/150 m Run 10-8-6–4-2 cleans (205/135)
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 [...]
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 [...]
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 [...]
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 [...]
6/25
CrossFit FYR - CrossFitMetcon (Time)2 rounds for time 40 ohs (95/65) 40 pull ups 400 m run 40 over bar burpees
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 [...]