CrossFit Fairbanks

Strength:

Clean High Pulls

5 x 2

Standard:

Complete as many rounds as possible in 15 minutes of:

5 Pull Ups

5 Knees To Elbows

5 Hang Power Snatch, 95lbs

Post loads and reps for Strength, and rounds + reps completed for Standard to comments.

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101:

3 Rounds for time of:

Run 400m

21 Kettlbell Swings

21 Sit Ups

Post times for 101 to comments.

I just wanted to let everyone know we will be closed on the 4th.  We will still have normal class times Friday, Saturday, and Monday.

Also per request, I’ll start including the endurance workout from CrossFit Endurance next week.  They are not to be done as a standalone workout, but in addition to the workout of the day.  If you guys have any questions regarding how to implement them into your training, ask.

“You have to love a nation that celebrates its independence every July 4, not with a parade of guns, tanks, and soldiers who file by the White House in a show of strength and muscle, but with family picnics where kids throw Frisbees, the potato salad gets iffy, and the flies die from happiness.  You may think you have overeaten, but it is patriotism.”

~Erma Bombeck

–Kane