Sat Sep 6 CrossFit

“9 Years of CFCL”

Happy 9 Years! Today’s our gym’s anniversary and we want to reward you with a workout that’s sure to boost your fitness confidence. Just like the song “12 Days of Christmas” we will be bouncing back and forth between movements, a lot. So if you ever get lost, default back to singing the song and you’ll get right back on track!

Year 1: Deadlifts @ 315/225
Year 2: Wall Walks
Year 3: Dumbbell Thrusters @ 50/35
Year 4: Dumbbell Push Presses @ 50/35
Year 5: Dumbbell Front Squats @ 50/35
Year 6: Toes-To-Bar
Year 7: Chest-To-Bar Pull-ups
Year 8: Bar Muscle-ups
Year 9: 1000m Run

Stimulus

Flow goes:

1 Deadlift
2 Wall Walks, 1 Deadlift
3 Dumbbell Thrusters, 2 Wall Walks, 1 Deadlift
4 Dumbbell Push Presses, 3 Dumbbell Thrusters, 2 Wall Walks, 1 Deadlift…

Continue in this fashion until all the work is complete! We’ll try to give you as much time as possible (so maybe less chatter during workout explanation and you can get more time to work out! but select movements that allow for near unbroken sets. Bar muscle-ups can be strict pull-ups, Chest-to-bar can be scaled to kipping chin-over or jumping pull-ups. Run can be substituted for 1250m Row or 3000m Bike.