ATTENTION MEMBERS!!!
Starting this Monday we will now be using SugarWOD. We would like you to download the Free app and look up Cristini Athletics. Both CFM and RCFEW will be under it. It is an amazing tool to track your progress and compare past times, lifts and allows you to see everyone’s times if they wish to share it. Please click the link below which gives an easy explanation of how it works.
LiteFit
a) 12 min amrap
10 KB pullover on bench
hang from bar 20 sec + 10 strict knee raises + 20 sec hang
10 banded Z press
10 dragon fly situps
b) 5 rounds for time
20 alternating V ups
20 nurpees
20 DB floor press + hollow hold (perfrom chest press while keeping feet off gound)
20 Bent over rows
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CrossFit
a) E2MOM 14mins
8 T & G power snatch
b) 16min EMOM
8 Strict Chinups
10 Bent over row 95/65lbs
8 Strict Press 95/65lbs
10 Pullups