Chipper Fri-YAY!

October 20, 2017

Where did this week fly off to!? Friday already, then onto the weekend! Here is your Friday chipper...


CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)


For time:

60 Calorie Row

50 Push Press 85/125

40 Back Rack Lunges 85/125

30 Ab-mat Sit-ups

20 Deadlifts 115/175

10 Power Clean + Front Squat 115/175

1 Cluster 115/175


Take a little break, and then…work on your GOATs!


We will doing GOAT TRAINING every Friday for the next 4-6 weeks (this is week 2). GOATS are the Movements in CrossFit that we would rather not see in a WOD. Movements like Overhead squats, pistols, double unders, handstand pushups, pullups and squat snatches. Whatever the movement is, it’s up to you to Master your GOATs. If you conquer these movements and strengthen all your weaknesses then you will become the best Crossfitter you can be. Fill all the holes in your armor an become unstoppable. We will help you come up with a GOAT WOD for each individual athlete (EMOM style). This will involve two goat movements. You will perform the same GOAT WOD every week but may increase weights or reps as you conquer it! Get Excited!






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