Spokane fitness

Game Day!

If you’re not participating, competing, etc. …

Then come on down for some fun -The Dumbbell Complex:

For Time:

21-15-9 (35’s / 20’s)

Dumbbell Thrusters

Dumbbell Front Squats

Dumbbell SDHPs

Friday is CrossFit For Hunger Day… the anticipation is killing me!

THURSDAY, OCTOBER 28

SKILL: 30 x Rind Dips or Ring Push-ups (if you cannot do ring dips) for time

WOD: 2 sets, for time: Row 1000 meters, followed by 30 x burpees (1:1 work to rest ratio on sets)

Record slowest of the two sets!

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

4 Days Until CrossFit For Hunger

30+ Athletes Registered so far

… We need those on the fence to pull the trigger and register

Dan@FastTracPerformance.com

SKILL: 2:00 for maximum reps of Double-Unders

WOD: 1. Overhead Squats 5-4-3-2-1

2. for time: 400 meter sprint with medicine ball held overhead! (men 20# ball, women 14# ball)

Only 5 days away from the food drive and crazy maniac workout competition.

Remember, we are not closing registration until the competition starts on Friday, so anyone and everyone it is NOT too late to compete.

Doors open at 6pm on Friday, WODs and standards announced around 6:30 pm.  You will know your heat assignment on a short notice so make sure to be ready to go by 6:30 pm.

Athletes: entry fee is still 20 food items

Spectators: entry fee is still 10 food items

1st WOD: 5 Minute AMRAP – most reps wins!

5 Burpees (Jump over barbell each rep)

7 Deadlifts (135/95 )

9 Wall Ball Shots (20/14 lb med balls – 10 & 8 ft targets)