Tread Saturdays
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CF 12/17/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 5 of 5 of our 5×5 Strength Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets its OK to fail just try a bit heavier its our LAST WEEK!!
CF 12/16/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 5 of 5 of our 5×5 Strength Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets its OK to fail just try a bit heavier its our LAST WEEK!!
CF 12/15/21
Fitness – The Strip CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) 10 Rounds of Alternating Minutes 15/12 Cal Row 15 Russian Swings 70/53 15 Weighted Sit-ups 35/25 15 Russian Twists 35/25 Left+Right=1Scale appropriately to get 20-30 seconds of rest after each exercise. This is a HUGE Core workout so scale accordingly 🙂
CF 12/14/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 5 of 5 of our 5×5 Strength Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets its OK to fail just try a bit heavier its our LAST WEEK!!
CF 12/13/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 5 of 5 of our 5×5 Strength Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets its OK to fail just try a bit heavier its our LAST WEEK!!
Skills Sunday
Fitness – The Strip CrossFit View Public Whiteboard Skill Work Kip Swing / Toes to Bar Skill Work Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 10 Toes to Bar 15 Wall Balls 20 DB Snatches (50/35)
Partner WOD Saturdays
Fitness – The Strip CrossFit View Public Whiteboard () Metcon (Time) Row a 10k with a partner. *Alternate Every 250m After getting off the rower complete movement based on first number on monitor Odds: 10 Back Squats 95/65 Evens: 10 Push Press 95/65Ex: at the 9750m do 10 Back Squats 8500m do 10 Push Press
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CF12/10/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
CF12/9/21
Fitness – The Strip CrossFit View Public Whiteboard Strength Week 3 of 5 of our 5×5 Strength If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5×5 last week add 2.5-5% to all lifts for all sets Mon: Front Squat
