Forging Elite Fitness in Kamloops, B.C.
Power Clean
Front Squat
Press
Back Squat
Press
7 Repetitions for 5 Rounds
Rest as necessary between rounds, try to increase weight, but 7 repetitions are to be completed without letting go of the bar, ie: touch and go on the floor only
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Compare to 01/28/10
100 KB Swings
100 Push-ups
100 Squats
You may partition the exercises as you see fit.
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Compare to 11/21/09
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Rest
“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
- Thomas Jefferson
25 Knees to Elbows
50 OH Squat
75 Wall Ball
100 Double Unders
All exercises must be completed UNBROKEN – every time a set is interrupted a PENALTY will be applied
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Come and enjoy at 9am or try it as a Team Workout at 10 am
Alana’s First Un-Assisted Pull-ups! from Natural Strength CrossFit on Vimeo.
5 Pull-ups
10 Push-ups
15 Squats
AMRAP in 20 minutes
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2 Deadlifts (85% of max) On the Minute Every Minute for 10 Minutes
followed immediately by
30 Burpees for time
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Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5 5
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Compare to 01/13/10
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30 Double Unders
15 KB Swing
5 Hang Squat Clean
5 Rounds
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I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.
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