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Monday, July 11th, 2016

10
Jul

Monday, July 11th, 2016

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Shark Party at Casa de Cox.  Happy Birthday, Donnie!
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Strength
Back Squat
5-3-2-1-1-1

Work up to a 1RM!  We’ll bring out the PR Bell!
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Conditioning
12 Minute Ladder:
1-2-3-4-5…..
Handstand Push-Up
L Pull-Up

* Score is Highest Round Completed of Both Exercises + Extra Reps of Incomplete Round if Any. 
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This is the last week to register for the USA Weightlifting Level 1 Sports Performance Certification being held at CrossFit Las Vegas on July 16th & 17th.  

Registration Link

If it already says “Closed” and you’d like to participate, I can help you with late registration this week.  Please find me at the gym or e-mail me at AllisonNYC@CrossFitLasVegas.com

Because the Certification will be going on all weekend, Saturday’s classes will be held at the park!  
Location & Details to come! 
Thank You for understanding 🙂
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Active Life CrossFit Challenge for Today:
Spend 5 Minutes in the Bottom of the Squat Barefoot!
Do it with a friend..

Post Weights, Scores, Time Spent in the Squat & Your Partner to Comments! … 

7 Responses

  1. 165lbs Back Squat/6 rounds (Spotted HSPU for first 4-rounds, followed by slow negatives for rounds 5-6. L-pulls were as strict as I could make with my long legs). Awesome workout today! 🙂

  2. AllisonNYC

    Nathan, your Avatar looks so sad!

    I know more than 5 people worked out at the gym today! We need to work on this! 😀

  3. Frank S

    205 lbs on my Back Squats my one time max rep, i believe i could of gone up a few more pounds, put heck. I’ll take the 205.
    10 Rounds on my Strict HSPU and Strict L-Pull-ups
    110 Reps
    My Handstand Push-ups Strict all the way to the end on a few i felt myself struggle
    L-Pull-ups, Love pull up Strict all the way
    In the 12 minutes we had, just didn’t seem to be enough time. “Time is always against us” make every second count!

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