Saturday August 30th

Crossfit Restoration – CrossFit Weightlifting Paused Front Squat (Work up to a heavy set of three) only the first rep of every set is paused, approximately for 3 seconds OH: Bulgarian Split squats (5,5,5,5,5) Weight will be held overhead Metcon Metcon (Time) 50 push press for time (135/95) Every time bar is dropped, perform 20 […]


Crossfit Restoration – CrossFit Metcon Foo (AMRAP – Rounds and Reps) 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. To learn […]


Crossfit Restoration – CrossFit   Weightlifting This is our final powerlifting prep before we retest our maxes next week. Please keep movements focused and tough but lighter than normal… These are NOT 3 rep maxes Pause Back squats (3-3-3 ) Perform back squats, with a 2-3 second pause in the bottom of each rep each […]


Crossfit Restoration – CrossFit Metcon Metcon (AMRAP – Rounds) In 15 minutes complete as many “unbroken”: rounds as possible of 5 shoot thrus (on p bars) 10 ring dips 20 second Knee tuck or Lsit on Pbars Metcon Metcon (AMRAP – Rounds and Reps) For quality perform a 13 minute ladder of the following 1 […]