Nov 212014
 

REMINDER: Special Gym Hours Today = 9:00AM ONLY

Test of Endurance…Strength of HEART!

Join us today for the “Packed with Love” event!

LEAVE CFST at 9am for 2M weighted run with items you choose to donate (non-perishable food, especially peanut butter and jelly in plastic containers, OR personal hygiene products OR cleaning products)…and then a 2M victory lap home.

Let’s kick-off Thanksgiving by counting our blessings…and sharing with neighbors!

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Nov 202014
 

A. 18 MIN AMRAP:
200m Sled Pull Buy-In – 135/90
Then, AMRAP w/ Remaining time of:
4 C2B [4 pts]
20 Mountain Climbers [20 pts]
6 SDHP [6 pts]
200m Run or 250m Row [20 pts]

Score 1 = SDHP Load
Score 2 = Reps Completed [50 pts / round]

B. 3 sets of:
10 Ab Rollouts
1 MIN Rest
10 Dips
1 MIN Rest

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Nov 192014
 

A. 3 Sets of:
8 Bench Press @41×1
Rest 1 MIN
12 Reverse DB Flies @41×1
Rest 1 MIN

B. 10 MIN to Est. 5RM Back Squat

C. 8 MIN AMRAP: Wall Ball Throws
** 5 Burpee Penalty every time Med Ball touches the ground
** No resting or leaning against the wall during AMRAP

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Nov 182014
 

7 MIN AMRAP:
100m Run [10pts]
12 V-Ups [12pts]
18 KB Swings (53/35) [18pts]

** REST 3 MIN **

7 MIN AMRAP:
125m Row [10pts]
15 Box Jumps (24/20) [15pts]
15 HRPU [15pts]

** REST 3 MIN **

7 MIN AMRAP:
20 DU (3:1 Singles) [20pts]
7 G2OH (95/65) [7pts]
13 sec FLR [13pts]

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Nov 172014
 

A. Shoulder Press 5×5@3131

B. Bent-Over BB Rows 3×10@3131

C. 3 Rounds for Time:
100m Front Rack Barbell Carry
12 DL
8 Hang Power Clean
4 Push Jerk

Score 1 = Barbell Load
Score 2 = Time

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire

Nov 162014
 

A. 6 Rounds of:
15 sec Hollow Body Hold
15 sec REST
15 sec Superman Hold
15 sec REST

B. 12 MIN AMRAP:
10 Thrusters [10 pts]
10 Bar-Over Burpees [10 pts]
1 Rope Climb (10:1 Pull-Up Conversion) [10 pts]

Score 1 = Thruster Weight
Score 2 = Reps Completed

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#crossfitsantan #fitnessforlife #SantanIronman #SantanEmpire