CrossFit Tribe

Skill Work – One Arm KB Swings

Metcon – 15 min AMRAP:
Run 200m
15 Goblet Squats (1.5pd / 1pd)
10 One arm KB swings (weak arm)
10 One arm KB swings (strong arm)

CrossFit Tribe: Albany Fall Face Off 2010 from KtoHolla on Vimeo.

HOPE YOU LIKE IT!

Morning Classes are Cancelled TODAY!

Front Squat – Establish a heavy 3RM

Buy-in – 400m Sprint

15-12-9 for time of:
Thrusters (135lbs)
Weighted Pull-ups (45lbs)

ARE YOU SIGNED UP FOR FIGHT GONE BAD YET?

Yummy recipes for Marianades & Rubs from our friends at PALEOBLOCKS!

Starting on October 1st, we will no longer be running beginner classes at 530pm on Tuesday and Thursday nights. New members are now required to take (4) one-on-one fundamental sessions before they can participate in regular classes at CrossFit Tribe. For current members participating in the beginners class now, you can expect a smooth transition to our regular classes. It is every trainer’s responsibility to scale the volume and intensity as needed to challenge but not crush each individual.

If you have any questions, please email us at crossfitribe@gmail.com or call Steve 609-828-0070.

Push Press – Establish a heavy 2RM

Metcon -
5 rounds of:
100m Sprint
10 Wall Balls
100m Sprint
10 Push Press (95/65)
100m Sprint
10 SDHP (95/65)
Rest 30 seconds btwn rounds

Check out our own Liz Wolfe’s Blog Cave Girl EATS!

 
Skill Work – Pushups & Ring Dips

Buy-in – 5 rounds of Tabata DU’s

Metcon – 10min AMRAP:
7 Ring Dips
7 Ring Rows
7 Burpees

Buy-out – 5 rounds of tabata box jumps

The Constitution only guarantees the American people the right to pursue happiness.  You have to catch it yourself.  ~Benjamin Franklin

Strength – Deadlift 5×2

Metcon – 10min AMRAP:
4 Muscle-ups
7 Deadlift (275/185)

Teams of 4:
Person 1 – 20 pulls on rower
Person 3 – 10 Pullups (or 2 Rope Climbs)
Person 2 – 10 KB Swings (1.5 / 1)
Person 4 – 10 Pistols

Rotate stations once all teammates have completed their tasks.  Workout is over once the entire team has rowed 5000 meters!

“The major value in life is not what you get. The major value in life is what you become.”

Jim Rohn( via John Chino Ramos!)

Who was Jim Rohn? -”Jim Rohn (September 17, 1930 – December 5, 2009) was an American entrepreneur, author and motivational speaker. His rags to riches story played a large part in his work, which influenced others in the personal development industry.”

Strength – Overhead Squat 5×3

Metcon – 5 rounds (15 min cap)
5 Power Snatch + OHS (115/85)
21 Double Unders

POSTURE! Think about as we go overhead today!

Strength – Squat Clean – Establish a heavy triple (80-85% of 3RM)

“Elizabeth”
21-15-9
Squat Cleans (135/95)
Ring Dips