June 21, 2017

Announcements

Reminder: Gym Will Be CLOSED on Saturday June 24, 2017 Due to the Asbury Park Summer Games

Fitness By The Sea – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press

Take 5 Minutes to Warm Up to 85% – 90% of 1RM:

Every Minute for 10 Minutes:

1 Rep @ 85% – 90%

Metcon

Metcon (5 Rounds for time)

Every 3 Minutes for 15 Minutes:

15 Thrusters (115/75)

15 Chest to Bar Pull Ups

**Score is Time Per Round – 5 Scores Today**

————————————-

Pull Up Scale:

A. Chin Over Bar

B. Banded Chest to Bar

C. Banded Chin Over Bar

Accessory Work

Three Sets of:

Max Effort – Nose to Wall Hold

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s