Hogs Crosstraining

Tomorrow at 540 CrossFit I’ll be teaching my first class at 12:30. I hope to see some familiar faces. Miss y’all.

Does everyone still get this feed??? This is tony.

I hope everyone found a box. Message me if you have any trouble getting October credited back to your account or need anything else. My number is 4795310468 have a great week

We will have class tonight.

Hey y’all so if y’all haven’t heard we are closing our doors tomorrow. I’m as surprised as you are to I just found out today. I have known Mike and Dewayne for a very long time and I know they gave it they’re all. On that note, I’m giving it everything I have to find y’all a spot to workout. I’ve been in touch with 540 CrossFit right behind us. Trevor Belline, the owner is going to let us come over and try it out for a week. Here are their class times

Today’s metcon is not intended to be finished. The open is in 2 weeks. This workout is however suppose to prepare you to go as long as you can!!!

9-30-19

A- Unbroken ( you may rest between each movement, but once you drop bar your done)
Example complete 12 power cleans then rest before you start 12 squat cleans. Must be unbroken.

12 power cleans 95/65
12 squat cleans 95/65
12 thrusters 95/65

9 power cleans 135/95
9 squat cleans 135/95
9 thrusters 135/95

6 power cleans 165/115
6 squat cleans 165/115
6 thrusters 165/115

B- 2 rounds for time

800m run
20 toes 2 bar
400m run
40 sit-ups
400m run
20 toes 2 bar
800m run

Class will be in Fayetteville at 9:30 tomorrow. E ready for a long long fun workout

9-27-19

A-20 rep front squat

B-500 step ups 20in only for time

9-26-19

A-skills day (each set stops once you break
1. Max pushups (3 attempts)
2. Max pull-ups (any way 3 attempts)
3. Max double unders ( 3 attempts)

B-3 rounds
15 sit-ups
15 thrusters 45/35
15/12 calorie row

C- Tabata
Handstand hold or handstand push-ups.
(One or the other, you may not switch)

Coach Tim wants to thank everyone for his bar and birthday wishes!!! Thanks y’all best gift I’ve ever received!

9-25-19

A-8 sets of 3 push press
Increase weight each set

B-3 rounds for time
200m run
10 ring dips
200m run
10 clean and jerks 135/95

9-24-19

A- 20 rep back squat

B-5 rounds for time
21 sit-ups
12 wallballs 20/14
7 box jumps 30/24