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Wednesday, 3-16-2016

15
Mar

Wednesday, 3-16-2016

 I know I speak on behalf of all our coaches when we say that we are SUPER PROUD of everyone who got their first Bar Muscle-Ups in 16.3.  Congrats to…
Emily W
Kate D
Jesse W
Brad S
Sarah H (plus 5rnds more!)
Plus many many more who are so close – keep practicing!!
 
And I may be a little biased here but also want to congratulate my Luv for her first Bar MU after a 6-years of CrossFitting  #Everythingispossible

 
 

*NCAA Tourney Challenge at ACF* Please get your brackets in today.  We have brackets available to fill out at the gym.  $5/bracket.


 
Workout of the Day
3 Push Press + 1 Split Jerk
*15min to find your best overhead complex (4-reps).  Go heavier than LAST WEEK.  <<<Click for current ACF leaderboard too and congrats to all!! Three down, two to go =)
 
 
then,
 
 
Two Rounds For Time:
40 Calorie Row
15 Strict Handstand Push-ups
3 Rope Climbs
 
*Rx+ Option: Go Deficit HSPU (6″ Dudes/2″ Ladies)
*Standard 11′ ACF Rope Climb: Begin with knees on the ground, climb head to rafters (no reach), return to ground in full control.  Scale to standing rope climbs or 5x standing rope pulls.
 
 
Post your scores to the Whiteboard.
 
 
 

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