Announcements
Airrosti’s Dr. Sam Brinkley & Juli Liebig will be joining us Thursday, September 15th from 5:30PM– 6:30PM hosting a mobility workshop. (This class will be free) You’ll learn how to increase flexibility, blood flow and circulation, while reducing injuries or pain. Not to mention, keep you doing what you love doing!
Sign up through link in the Famalia FB page. (if you aren't on Facebook let Ashley know you would like to attend)
*note that open gym will be closed during that time.
Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
3x C. G. BP @ 60% of 1RM + 25% band resistance.
- Every :45
3x Narrow
2x Neutral
2x Wide
Weighted Chin-Ups
5x8 Wtd Chin-Ups
Dumbbell Tate Press
5x12
Ring Rows
4x15 Ring Rows
-Full Extension @ Bottom
-Chest Touches Hands @ Top
Bar Dips
2x30 Bar Dips (Matador)