HAVE YOU SEEN THE NEW SIGN?

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CrossFit:
5 rounds for time of:
5 Handstand Push-ups
10 Pistols (Alternating Legs)s
15 Pull-ups
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Today, we are going to caution you about kipping HSPU's but we are also going to allow you to kip your HSPU. Doing kipping HSPUs and allowing your head to slam down against the ground is very bad for your neck, spine and brain.
Competition: Strict Band ok on HSPU (or 40-45/30-35lb db) and Pull-ups, pistols to a low box ok, barbell weight 115/83.
Performance: Strict Band ok on HSPU (or 30-35lb/20-25 db) and Pull-ups or ring rows, pistols to a low box ok, barbell weight 85/55.
Fitness: Strict Band ok on HSPU (or 20-25/10-15lb db) and Pull-ups or ring rows, pistols to a box ok or air squats, barbell weight 55/35 or find your weight.

 

Ryan, Christine, the rest of the Cleary Family, and Pete, nice work on the new sign!

Be sure to go check out their hard work that's standing tall on the trail. It makes you proud to be a "Firebreather!"

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