Breathing Squats +2kg

AMRAP 20 Min: 25 KB Swings (55/70#), 50 DBL Unders, 25 Toe to Bar

FGB IV (2009) Pukie Award Video (CFT)

ANYONE INTERESTED IN WATCHING A LIVE UNI WRESTLING PRACTICE?

OPEN TO THE PUBLIC AT THE WEST GYM SATURDAY AT NOON! THESE DUDES WORK THERE ASS OFF AND WOULD LOVE TO SEE A BIG CROWD!

REST

Rememeber that we will start Beginner classes on Monday Oct. 4th and Endurance Classes on Tuesday Oct. 5th. Check our schedule for details.

Softball at 8pm tonight. We need everyone.

Breathing Squats 1×20 (+2k)

 1×20 Pull Overs (15k/25k)

3×10 Bench (60%)

1×15 RDL (Same as Squat)

1×20 Pull-Overs

2×12 Bentover Rows (75% Bench)

2x Max Muscle Ups

For time:  5k run, 2k row

GOOD JOB EVERYONE!

Breathing Squats 1×20 (+2k)

5 Rounds For Time: 15 Deadlifts (70k/115k), 15 Burpees, 100M Sprint

rest

“Fight Gone Bad”

Those that are not traveling to CrossFit 515 are welcome to come to Kilo at 5:30 AM! 

3 rounds for total reps/calories:

1 minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

1. Wall-ball, 10 ft target (Reps) (14/20#)
2. Sumo deadlift high-pull (Reps) (55/75k)
3. Box jump (Reps) (20″)
4. Push-press (Reps) (55/75k)
5. Row (Calories)

Post total score to comments!

Breathing Squats 1 x 20 (+2k)–Optional for those participating in FGB on Saturday!!!!

2 rounds for time:

10 max height box jumps

400 m sprint (75% FGB-ers)

500 m row (75% FGB-ers)

20 TTB

20 Back extensions

REST

If you are participating in FBG5 this weekend, please be at CrossFit 515 by 9 AM Saturday!  The heats will start promptly at 9:30 so be there early if you need more than 30 min to warm up and get comfortable!  Directions:

The Gym 423 Viking Rd Cedar Falls, IA 50613
1.Head east on Viking Rd toward Nordic Dr0.2 mi
2.Take the 2nd right onto IA-27 S/IA-58 S1.3 mi
3.Turn right to merge onto IA-58 S/US-20 W Continue to follow US-20 W59.2 mi
4.Take exit 153A to merge onto I-35 S toward Des Moines56.1 mi
5.Continue onto I-235 W11.1 mi
6.Take exit 2 for 22nd St toward W Des Moines/Clive0.3 mi
7.Turn right at 22nd St0.5 mi
8.Continue onto NW 86th St0.4 mi
9.Turn left at Swanson Blvd Destination will be on the left0.2 mi

CrossFit 515 8830 Swanson Blvd. Clive, IA 50325