Friday 4 November

Craig box jumpAttention: Starting Monday November 7th we will continue following programming, but on a one month delay. This will allow us to publish workout details for you in advance, such as the warmup and scaled versions of the WOD. We think you’re really going to like how we can structure our classes with more time to plan!

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Austin Malleolo 4:25, Kristan Clever 4:41, Chris Zienkievicz 4:41, Matt Chan 4:57, James Hobart 5:20, Jeff Tincher 5:29, Kevin Montoya 5:31, Laurie Galassi 5:44, Danielle Edmundson 6:57, Rebecca Voigt 7:05.

Post time to comments.

“Midline Progressions on Rings” with Jeff Tucker by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

WOD Demo from the CrossFit Level 1 Certificate Course at CrossFit Reston – video [wmv] [mov]

13 thoughts on “Friday 4 November

  1. Awesome Friday FunDay at CFI!! Great coaching Christina:-) The thing I love about crossfit is that even if you don’t have a muscle up, you can still get the workout in doing other movements. I am determined some day to get A muscle up.

    6:20 Rx with MUT

  2. Lunchtime class for me too! I really look forward to my CFI friday lunches. 11:00 , bronze. oof!

  3. I really want to make this wod up.

    Iron Tribe Fitness
    kb snatch 2 pood
    Same wod we did on oct 24 but this time it was with big not weight
    8:06 rx

      1. I agree, it’s rarely called for in a wod….it was really challenging getting through the round of 15.

  4. As the lone “athlete” ( and i seriously put that in quotes for a reason!) at 6:30 tonight i did have a good time….got to workout with christina and jeff which is very intimidating!…thanks david for working with me with my DU’s..finally got some!!!…very disappointing time 14:somthing at silver…the dips got me…took like 20 hours to finish the last 15…goodbye 6:30 friday class!! you will be missed by only a few! 🙂

Comments are closed.

%d bloggers like this: