110826

Friday


Please bring your FGB tshirt money($20) and give it to Jeff, Brandon or Liz if you haven't yet!

Warm Up: 
5-7 min amrap
100m row
15 jump squats
10 pass thrus
5 pullups

Skill: Double Under Flights (7 mins)
Beginner: 1-2-3-4-5-4-3-2-1
Int. 5-10-15-20-25-20-15-10-5
Adv. 10-20-30-40-50-40-30-20-10


"Gator" :30 minute Cutoff
Advanced:
Eight rounds for time of:
5 Front squats 185/125lb (or 70-80% of 1 rep max)
26 Ring push-ups
(Sub Clapping Pushups/Strict Pushups)

Intermediate: 6 rounds

Beginner: 8 rounds
5 Front Squats
13 Strict Pushups

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. www.crossfit.com