(305) 912-3963
Monday, April 16, 2018
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
Post time to comments.
*no supplemental lifts during de-load
