B1) Weighted Pullups 3-4 reps 4 sets 15 sec rest
B2) Med ball Situps 20 reps 20/14 4 sets 2min rest
Jumping Rope and Double Unders
2k Row Time Trial
Much change afoot. We have been refreshing the website, and hope you like some of the new photos.
AND — Starting April 1st, Crossfit 214 will change its pricing — please read about it on the new pricing page by clicking here and be sure to check your email for a note about the founding members’ special.
On topic, the Onramp starting this Monday March 21st is the last run at the $100 price. All athletes who complete this Onramp will have the option of participating in founding members’ pricing. As of Sunday morning, there are 2 spots left. Get ’em while they’re hot!
Eat, drink, play in sun.
Some excellent programming on the way this week…
Skill Development: Speed and Agility
With a partner, alternate on the erg to complete three 250m rows each as fast as possible. While your partner rows hold two KB’s in the rack position 1.5/1 pood.
Snatch Grip Deadlift
3 sets, 3-4 reps
7 Rounds AQAP
Post loading and time to comments
High dose fish oil used over a long term causing oxidative damage? May suggest we balance Omega 6 / Omega 3 by seriously restricting Omega 6 intake rather than overdosing on Omega 3. Post thoughts to comments.
Skill Development: Kipping Pullup
8 Heavy Power Cleans
3min rest between sets
Move like your ancestors
Subtitle: Why cardio doesn’t work for weight loss
Complete a full Tabata interval of the following exercises:
Box Jumps 20/14
Take 60sec rest between each exercise
4 sets for total time:
30 KBS 1.5/2 Pood
Rest 2 min between rounds
Check out Feb 14th in your logs for the last time we did Front Squat strength sets