Chipper Friday!

November 10, 2017

Chipper Friday is here! Then...the much anticipated WEEKEND! Here is your Friday chipper...


Friday Nov. 10, 2017


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


For time:

Row 500 meters

50 Box Jumps 20/24

40 Push-ups

40 Ab-mat Sit-ups

30 KB Snatch 35/53

30 Back extension

20 Ring Dips

20 DUBs

10 Hundred meter run (soooo...1000m however you wanna do it!)

10 Turkish Get-ups, alternating arms 35/53


Then, if there’s time and you have anything left in the tank…work on your GOATs!


We will doing GOAT TRAINING every Friday for the next 4-6 weeks (this is week 4). 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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