01/03/17: Welcome, Christina!

Christina R. has joined the 908 staff.  She will be coaching on Wednesday nights @ 7:15pm and 8:15pm.  Christina has more than three years of coaching experience between CrossFit Ironborough and CrossFit Jersey City.  She has coached at 908 in the past, but now she will be coaching on a regular basis.  We are extremely excited to have her on our team.

New Classes Today – 7am-9am Open Gym

Today’s Workout:

  • Skill – Rowing technique
    • 4 rounds each alternating with a partner – :30 of rowing.
  • Conditioning – AMRAP14 – Open Workout 14.4
    • 60 Calorie Row
    • 50 Toes To Bar (Sx = Wtd Sit Up OR Straight Leg Raise)
    • 40 Wall Balls (Sx = 14#/10# – Rx = 20# to 10ft / 14# to 9ft)
    • 30 Power Cleans (Sx = 95#/65# – Rx = 135#/95#)
    • 20 Muscle Ups (Sx = 40 Ring Rows + 40 Push Ups broken up in sets of 5)
    • NOTE****The CF Open did not have a scaled division in 2014.  This is our own version.  This workout is meant to be an AMRAP, but we want to give as many of you as possible an opportunity to complete it.  Therefore, if you are able to complete all 20 muscle ups and return to the rower in under 14 minutes, stop the workout at the 14 min mark.  Otherwise, continue until you finish the entire workout rx or scaled.  There will be a firm time cap @ 25 minutes.
  • Finisher – 3 Sets – (20 Goblet Lunge 1-for-1 + 15 KB Side Bend Each Side)
Sue swinging the bell
Sue swinging the bell

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