We are off to a good start with over 20 signups for the LiftUpAutism event scheduled for Saturday 09/23/2017. The workout is short and effective, there is no requirement to perform the workout so come and be a part of a fun event to raise awareness for a good cause.
Sign up here - Click here
As many rounds as possible in 8 minutes at each station, rest 1 minute to rotate, teams of 2
#1 - Ski 20/17 calorie
40 Wall ball (30#/20#)
#2 - Assault bike 20/17 calorie
40 Slam ball over pull-up bar
#3 - Run 200 meter
40 Burpee onto plate (45#)
*each partner must complete the Ski/Bike/Run per round, share the 40 reps as needed. Once partner one completes Ski/Bike/Run they may start on the 40 reps while partner 2 completes Ski/Bike/Run
Tricia, one of our newest members with the shirt of the week. This may be very true for several of you during today's workout....
5 rounds for time
Run 400 meter
5 Ring Muscle Up
5 Front Squat (225#/155#)
*no rack, can squat clean first rep
Save the date Sunday September 3rd as Jigsaw turns 4! This is the anniversary of the date we open-door doors and had our first class. More details to come in the next week but save the date, new members and those that have been here since day don't miss out!
10 Rounds for time
5 Strict Weighted Pull-up (20#/14# med ball)
10 Alternating 1-arm snatch (50#/35#)
We have had several drop in members lately that are getting to experience the fun and camaraderie we have here. Along with that many are hitting PR's and trying things for the first time, Ryan from Canada got his first rope climb! If you see a new face make sure to introduce yourself and lend a hand if they look lost. It's great to have CrossFit members from around the world drop in and talk about how mush fun they have while visiting us.
As many rounds as possible in 15 minutes
30 American kettlebell swing (53#/35#)
20 Sit-up (ab-mat optional)
A few new gymnastics training tools that arrived today!
@falsegrips for those of you working on your muscle ups. It comes with a training program that is posted on the far wall.
And @roguefitness handstand push-up mats that are made to fit with plates on either side. 25# plates will make a flat surface and anything larger will make it a deficit. Time to get upside down!
A - Every :20 seconds for 8 minutes
4 toes to bar
B - Max reps in 1 minute, rest 1 minute x 4
Push Jerk (115#/80#)
*Score each round
Still need more volunteers for the 5th annual Jigsaw Throwdown on 10/21/2017, email firstname.lastname@example.org ASAP.
20 Clean and jerk (135#/95#)
Run 400 meter
15 Clean and Jerk
Run 400 meter
10 Clean and jerk
*Clean and jerk must be completed in sets of 5