Monday, February 2, 2015

MAD MONDAY



TODAY @ CROSSFIT SPS BROOKVALE


A)
5x5 (lift every 90 sec)                                        
Front Squats T: 2220                    

                                    
B)
x6                                           
10 Burpees                     
100m Sprint                            
10 Floor Press 20/10kg

Morning Folk, please make note of our timetable adjustment effective effective today 2nd Feb.

Saturday, January 31, 2015

SUPER HERO SATURDAY



U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

TODAY @ CROSSFIT SPS BROOKVALE

BRADLEY: For Time   X10                   
Sprint 100m
10 Pull Ups
Sprint 100m
10 Burpees

Rest 30 seconds

Friday, January 30, 2015

HOW'S YOUR LUNG CAPACITY?


HOW'S YOUR 1ST 30 LOOKING?


TODAY @ CROSSFIT SPS BROOKVALE

A) AMRAP 5                          
8 Wall Balls 9/6KG                           
10 Mountain Climbers  
                          
B) AMRAP 5

8 Ball Slam 20/15kg               
10 Cal Row                                                     

C) AMRAP 5                               
8 KBS 24/16KG                        
10 Burpees   

Thursday, January 29, 2015

LUNGS



TODAY @ CROSSFIT SPS BROOKVALE


A) HSPU Practice            

                                
B) For Time:                                 
21-15-9                                
KBS                                         
Box Jump 24/20                     
200m Run