November 2018

Friday November 9th, 2018

Strength A1. 4 x 3 Low Hang Power Snatch (@ knee) -Rest :30 A2. 4 x 12 (6/6) Single Arm KB OH Step-ups -Rest :60-:90 Conditioning Reps of 27-21-15-9 for time: Wall Balls (30#/20#) Alternating DB Snatches (50#/35#)

November 2018 Athletes of the Month – Danielle and Tate Hartman

Congratulations to our November Athletes of the Month – Danielle and Tate Hartman! Both Danielle and Tate are coming up on their one year anniversaries at Capital City CrossFit. Since joining they have immersed themselves into the C3 family, becoming integral members of our Community. Both can be found at the gym five or six …

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Wednesday November 7th, 2018

Strength A1. Deadlift 8 Reps @ 50% 6 Reps @ 60% 4 Reps @ 70% 2 x 3 @ 80% A2. 5 x 5-8 Weighted Bar Dips Conditioning 4 rounds – each for time: 300m/250m Row 15 Box Jumps (30″/24″) 10 Strict Handstand Push-ups *Rest 2:00 after each round.

Friday November 2nd, 2018

Conditioning In a 3:00 window complete the following: 2 Rounds of “Jack” •10 Push Press (115#/78#) •10 Kb Swings (53#/35#) •10 Box Jumps (24″/20″) Row as many Calories as possible w/ remaining time. Rest 3:00 between rounds. Complete 5 rounds. Score = total number of Calories