Saturday November 22, 2014
Vicky has been training hard! She just back squatted 155!

Vicky has been training hard! She just back squatted 155!

A. Upper Body Pulling
Spend time and work Strict Pull Ups, Kipping, Muscle Ups, etc.
B. “The Ringer”
10 to 1
Deadlift (135/95)
Burpees Over Bar
Box Jump (24/20)
Friday November 21, 2014

Order your new Fort gear HERE! —> https://championschoice.tuosystems.com/stores/thefortcrossfit2014

Jameson explaining the sit up

Jameson explaining the sit up

Shoulders and Arms 
A1. Standing DB Strict Press
A2. Bicep Curl
A3. Tricep Extension (Use Bands)
3 Sets x 10 Reps
3 second “descent” on each rep
B. Back Squat
3 x 12
Use a ~10# less than 3×10
Tempo: 3 seconds down before exploding up
Rest: 3 Minutes
C. Interval Test
4x500m Row
**Each 500m Effort MUST BE faster than the last row**
**Rest 4 Minutes Between**
Thursday November 20, 2014

Order your new Fort gear HERE! —> https://championschoice.tuosystems.com/stores/thefortcrossfit2014

Riding the bikes

Riding the bikes

A. Upper Body Pulling
AMRAP 3
Strict Pull Ups
**3 second negative to scale
AMRAP 8
250m Row
10 Box Jumps
20 Abmat Sit Up
Rest 4
AMRAP 8
15 KBS (53/35)
10 Burpees
30 DU
**Keep this aerobic. Get a good sweat going.