Friday 20140425 Open Class

Posted: April 24, 2014 by ladygrape01 in Uncategorized


JP, Bryan, Dave, Kimberly, Jeff (instructor), and Mimi getting CPR certified today to bring another level of safety to the TOTF athletes.


Feet stay on the ground, and drive your shoulders into the bench. Video courtesy of CrossFitHQ.

Bench Press
5×5 Starting @ 70% 1RM

Sets start every 90 sec

1RM set 4/11/14

Post weight to comments/ LogWOD



4 Rounds (40 sec per station, 20 sec break between) AMRAPS of…

Chest to Bar Pull Ups
L-sits (1 rep per 5 seconds held)
Wall Walks

Post reps to comments/ LogWOD



Tabata: 8 intervals, 20sec Work, 10sec Rest

KB Swing (1.5/1)

Toes to Bar


Homework (done on your own outside of class):

2 x 1 min Chest Stretch

2 sets of 1 min cobra pose


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