We are extremely proud of the performance and the support of our 8N teams this past weekend at the Freakin CrossFit Throwdown!  

Here’s how all the teams finished…

Triki-Trakas – Jessie, Giselle, Susy – 9th place
Train 8NINE – Gio, Ainhoa, Ossie, Billy – 8th place
8N Seniors – Mike, David, Iggy – 5th place
Mofongo Strong – Ivan, James, Charlie: 4th place
Cuban Fried Rice – Roger, Montee, Gerry – 3rd place

On a member note, we’d like to take a moment to wish Melissa “Diesel” Nunez a Happy Birthday!  Mel is one of the OG CrossFit Gables members.  She’s always been a staple in the afternoon classes bringing humor, fun and a fighting spirit.  Mel has also volunteered and competed in many of the events that we’ve hosted throughout the years. 

HAVE AN AMAZING BIRTHDAY MEL!

This week is the last week of our 8-week Push / Pull cycle.  This week will be a de-load week followed by a testing week.  

Lift 8N – Push Day (de-load)

9 minute EMOM

1st minute: 8 Dumbbell Standing Elevated Lunge (8 with L / 8 with R) RTF 5
2nd minute: 12 Dumbbell Arnold Press RTF 5
3rd minute: 12 Dumbbell Floor Press RTF 5
*repeat for two more rounds

*RTF 5 = light weight

Metcon

“The Diesel”

Elite

100 Double-Unders
rest :60 seconds

21 Power Snatches 115 / 80
rest: :50 Seconds

70 Double-unders
rest :40 seconds

15 Power Snatches 115 / 80
rest :30 seconds

40 Double-unders
rest :20 seconds

9 Power Snatches  115 / 80 

Rx  

70 Double-Unders
rest :60 seconds

21 Power Snatches 95 / 65
rest: :50 Seconds

50 Double-unders
rest :40 seconds

15 Power Snatches 95 / 65
rest :30 seconds

30 Double-unders
rest :20 seconds

9 Power Snatches 95 / 65

Scaled

100 Single-Unders
rest :60 seconds

21 Power Snatches 75 / 50
rest: :50 Seconds

70  Single-Unders
rest :40 seconds

15 Power Snatches  75 / 50
rest :30 seconds

40  Single-Unders
rest :20 seconds

9 Power Snatches   75 / 50

*16 minute time cap

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*no supplemental lifts during de-load