Don’t forget about the Handstand Push Up Clinic this Saturday at 8am.. See you there!!!!

CrossFit Slake – CrossFit

View Public Whiteboard


We are going to focus about 15 minutes on gymnastics like we did last Thursday. If you were in my class, one of the Ice Breaker Questions was ” If you could master a movement that didn’t require work, what would it be?”

Most of the responses were gymnastic movements so this is a great opportunity to focus on that during this 15 minutes.


Metcon (No Measure)

4 Rounds:

Min1: Max Reps Bench Press

Min2: 15/12 Cal Row

Min3: Max Russian Twist with Medball

Min4: REST
Shawn Frack, I definitely dont see these being in 19.2 LOL

On the bench press, shoot for a weight that you can only get about 6-8 reps with. If you have to stagger, it needs to be in this order, so just start 1 min behind.

Accessory Work

If you want to stay after class and get these in.

3×10 Wide Grip Strict Pull Ups

* If you are using bands, use a band that will be challenging at about the 6th reps each time.

* Rest 60s between sets