Monday, April 15, 2019 - Train8nine
(305) 912-3963

Monday, April 15, 2019

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We’d like to congratulate Roger, Ivan, and Gerry for their performances this past weekend at the Freakin Throwdown.


SCHEDULE CHANGE:

In order to maximize member experience,  starting Monday, April 22 our evening schedule will be as follows:
Monday through Thursday: 4:15 pm, 5:15 pm, 6:30 pm and 7:45 pm
Friday: 4:15pm, 5:15pm, 6:15pm and 7:15pm


 

LIFT 8N

FITNESS

CROSSFIT

3 x 12 Wide-stance KB Squat

3 x 12 KB Romanian Deadlift

5 X 1+1 Power Clean +
Hang Power Clean
*use the same or more
wgt from last week.

3 x 5 Back Squat @65, 75, 85%

METCON

Complete as many rounds as possible in 20 minutes

250 / 500 m row
20 American Kettlebell Swings
20 Wall Ball Shots

*alternate each rd with a 200m fast row & 500m paced row
*the goal is to perform 20 unbroken reps for each movement.
*rest 15 seconds or more between each round

FINISHER

Accumulate 50 Supermans
* 1-sec pause at the top

 

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