Thursday, Sep 20, 2018
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MAINSITE WOD 180907 3RFT 800 M RUN 50 BOX JUMPS, 24/20"
ACCESSORY: CLOSE GRIP CHIN UP 3 X 6-8 HAMMER ROWS 3 X 8, EACH ARM RING DIPS 3 X 6-8
Complex: Power Clean + Hang Squat Clean + Front Squat 3-3-2-2
METCON: 2-5 MINUTE AMRAPS 8 DB PUSH PRESS, 50/35 LB 4 BURPEES 10 AIR SQUATS 1 MINUTE REST IN BETWEEN AMRAPS; CONTINUE WHERE YOU LEFT OFF FROM FIRST ON SECOND AMRAP.
4RFT 50 M WALKING LUNGES 50 M BEAR CRAWL 20 TOES TO BAR
ACCESSORY: CLOSE GRIP RING PUSH UPS 3 X 8 FLOOR PRESS, DB 3 x 10 BARBELL CURLS 3 x 6-8
Back Squat w/ 3 Second Pause (at the bottom of each rep) 3-3-2-2
FOR TIME: 30-20-10 AMERICAN KB SWINGS, 55/35 LB 15 PULL UPS 30 DOUBLE UNDERS IMMEDIATLEY INTO: 10-20-30 AMERICAN KB SWINGS, 55/35 LB 15 HANDSTAND PUSH UPS 30 DOUBLE UNDERS
15 MINUTE TIME CAP!
R.E.D. FRIDAY 9/21/18
"SHAM" 7RFT: 11 DEADLIFTS, BW 100 M SPRINT
Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.
Meet Our Certified CrossFit 1606 Trainers
Heather Weaver Vial, Director, Trainer
My goal as director of CF1606 is to create programming that will challenge all fitness levels while maintaining high standards for good form and safety from both my trainers and clients. Read Bio
Adam Liuzza, Trainer
My goal as a CF1606 trainer is to help my clients achieve personal fitness that can be used in their everyday life. Read Bio
Allison Primes, Trainer
My goal as a trainer at CF1606 is very simple: to inspire others to be the best version of themselves. I hope everyone learns that being healthy and being strong is important, no matter how much you lift or how fast you are as long as you are the BEST version of yourself. Read Bio
Daniel Allen, Trainer
My goal as a CF1606 trainer is to help people achieve goals beyond what they set for themselves. Read Bio
Dave Helminiak, Trainer
My goal as a CF1606 trainer is to help other people define and reach their fitness goals. I believe fitness should be about quality of life and not about getting the next RX. Read Bio
Luke McDaniel, Trainer
My goal as a CF1606 trainer is to inspire people. I want someone to look at me and say, "Because of you, I did not give up." Read Bio
Mark Myers, Trainer
My goal as a CF1606 trainer is to inspire people with awesomeness. Read Bio
Richard Labranche, Trainer
My goal as a CF1606 trainer is to be the best resource I can be! I will provide my athletes and clients with education and effective coaching. I strive to keep things fun, challenging, and safe! There is no limit to our potential! Read Bio
Steven Husser, Trainer
My goal as a CF1606 trainer is to help clients understand the importance of forming good habits! Everything you do outside of the gym has a direct relation of your performance in the gym. Read Bio