Saturday, October 5 2019

Seva.

Seva.

Columbus Day Schedule
Monday, October 14th
- Classes at 8:30 and 9:30am, Open Gym from 5:30-7:30pm!


CrossFit City Line APPAREL

Men’s and Women’s Sweatpants in Gray or Black. $50/pair. Visit the members Facebook page to see!

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Intramural Open! Starting October 11th!

Our Intramural Open is back and begins on October 11 with a Friday Night Lights bang! Much like our Throwdown, ALL levels of experience and fitness are welcome to join in on the fun!

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Overtime (pre-workout)
Strict weighted pull up
3-3-3
- we can ascend in weight or stay the same
- if we are working towards our first strict unassisted pull up, modify to either:
(1) ring rows with feet elevated
(2) negative pull ups starting with chin above the bar and slowly lowering (only for very low rep and low intensity strength building pieces such as this)

WOD
"Hanging Around"
3 Rounds for time:
12 Strict pull ups
24 Dumbbell hang power cleans (50lbs/35lbs)

Coaches’ Note: Today's workout should still be fast, even though we are adding in some strict pull ups. To perform the written reps, we need the capacity to perform at least 10 in a row more than once. Otherwise, that volume is too high for today. Our total time on our strict pull up option should take us no longer than one minute. Our dumbbell hang power cleans should be a weight that we could theoretically go unbroken on if that were the only thing we were doing, however, with the pull ups, we will have to break. We should be able to complete the 24 reps in 2-3 sets consistently for the duration of the warm up and shouldn't be on them for over :90.

Rachel Binette