CROSSFIT AMPLIFY IS TURNING ONE!
Join us TOMORROW for CFAMP’s 1 year anniversary workout. See our Facebook event page here. Friends and family are welcome! "Half Murph" heats will start at 10am and go through 12noon. Hang out afterwards, til 3 or whenever. Come to work out or just to eat and chill with your Amplify friends. Bring on the bacon baby!
FRIDAY Strength Warm-up 3 Sets Each Arm: 5 Kettlebell Hang Power Clean & Jerks [wmv][mov] (This demo is from floor... we're going from hang position each rep.)
Conditioning 3 Rounds For Time: • 50 Double Unders • 20 Deadlifts (#185/135) • 20 GHD Sit-ups *Beginners: sub 150 single jumps if needed, GHDs to parallel or AbMat sit-ups.
CrossFit Games Open Workout 11.3
The third workout of the Open is in!
04.05.11-04.10.11 Complete as many rounds and reps as possible in 5 minutes of: •Squat clean (#165/110) •Jerk (#165/110)
CrossFit Amplify is a registered host site to validate workouts & scores. Email or see a trainer to set-up a time to be judged. Walk-ins will not allow us to judge appropriately. Set your day & time!! Good luck to all.
Check out the current North Central region leader boards to keep up with the status of our CFAMP members!