Another EPIC event last friday night at CrossFit Naples! Congratulations to all the athletes that competed in our Friday nights Throwdown! We had over a dozen members giving it their all in workout 14.5 that took some over 22 minutes to complete. Needless to say it was a tough workout. It was so cool to see each and every one of you compete and do it for your very 1st time for most of you!
All of the staff and coaches are very happy and thankful of the CrossFit Naples community. Never have I seen such a dedicated group of people push themselves as hard as they did last Friday. That’s the stuff that makes better human beings. No really!
(some of our ladies…so purty!)
Tuesday’s Workout (April 1, 2012)
A. Bicep Curls!
B. More Bicep Curls!
C. Leg Extensions!!
D. April Fools!!!
The actual training is…
A. DB Bench 4 x 10
B. DB Box Step Ups 4 x 8
C. 400m Run T.T.
D. 500m Row T.T.
A. Quality Control on Bench this is a new movement
B. DB Box Step up. Set Box so you are at below before stepping up, don’t lean forward on step up
C. Max Speed 110%
D. Set Damper at 5-7 and go!
EMOM 21 minutes-
Min 1: 3 Heavy B.S.
Min 2: 10-15 Situps/GHD Sit ups
Min 3: 10 Fat Grip Pul lups
B.S. Use 85-90% of your 1RM
Attempt GHD situps when machine is free. Hardest form of sit ups we have
Fat Grips are legit. If you can’t hold on do strict pull ups intstead