THURSDAY 140626

“Functional Upper Body Strength Index Test”

Bench Press 3,3,3,3,3 Repetitions,

Rest as needed then,

Find your 1 Repetition Max effort Bench Press. Immediately following, complete one maximum set of Pull-ups. Your Functional Upper Body Strength is the weight of your 1RM Bench Press multiplied by your max set of Pull-ups. Compare to February 24, 2014.

Rest as needed then,

Tabata Kettlebell Swing

Note: Rest no more than 10 seconds between the 1 Repetition Max Bench Press and your maximum set of Pull-ups. Kettlebell weight is up to 53lb. for men and 35lb. for women. Tomorrow, Friday June 27, we will be programming a super challenging workout we last completed during CrossFit Law Enforcement Week. Drink a lot of water today, eat healthy, and get a good nights rest. You’re gonna’ need it.

Dawn is a Warrior!

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Congratulations to Dawn who completed a super challenging “Friday Impromptu Workout” consisting of a 30:00 AMRAP (As Many Rounds As Possible) of 200 Meter Ocean Swim followed by 1200 Meter Soft-Sand-Run. Dawn is approaching her 2 year CrossFit Anniversary and is an absolute inspiration to everyone in the gym. Keep up the great work Dawn!

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“Wherever you go, go with all your heart.” – Confucius

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