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REMINDER: Classes will be cancelled Friday Night, Saturday, and Sunday as our athletes participate in the NJ/NY Sectionals.
From the CrossFit North European Sectionals:
Skill:
Skin the Cat-end on a max rep set!
Conditioning :
As many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Kettlebell Thrusters (16/12kg)
5 Handstand Push-ups (3 for women)
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Strength:
One -arm Press(Barbell, Dumbbell, or Kettlebell)-work up to a fast, but heavy set of 3. Be sure to use both arms!
Conditioning:
With 50% of your max from the one-arm press, or a 45lb Dumbbell
For time:
Row 1k
Dumbbell power snatches, 50 reps
Row 750m
Dumbbell power snatches, 35 reps
Row 500m
Dumbbell power snatches 20 reps
These are one-arm squat snatches, alternating arms.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
