• 09/03/13

    Great turnout on Labor Day for Hotshots 19!  You guys & gals did amazing!!

    We have a busy few weeks ahead of us.  This Saturday we have an Olympic lifting seminar, if you are interested in attending see Coach John or read and sign up on the blog I posted about the event.  We also have a Post Paleo Party this Saturday night.  Again read the blog and register or see coach John.  Even if you didn’t participate in the Paleo challenge we would love to have as many athletes from the Box attend.

    [youtube http://youtu.be/0xSYcQf7JFA]

    09/03/13

    Warm-up
    Run 200m
    Run 200m backwards

    3 Rds

    10 x Pass Thrus
    10 x OH Squats
    10 x Good Mornings

    Mobility
    Hips/ Ankles / Shoulders

    Weightlifting
    Warm up to 75%
    5 @ 75%
    3 @ 85%
    1 or more @ 95%
    Record max reps & Weight @ 95%
    Overhead Squat (5-3-1+)

    WOD
    8 OH Squats are the pacesetter
    T2B is what’s counted towards score

    Metcon (Time)
    Partner/ Pacesetter WOD
    8 min AMRAP

    8 X OH Squats 95/65
    T2B

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+