04.09.24

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

April 27th // Community Workout @ Great Raft Brewing
Details and FB Event!

“Pump It Up”
For Time:
Row 40/32 calories
10 Hand Release Push-Ups
10 AbMat Sit-Ups
Row 40/32 calories
20 Hand Release Push-Ups
20 AbMat Sit-Ups
Row 40/32 calories
30 Hand Release Push-Ups
30 AbMat Sit-Ups
Row 40/32 calories
40 Hand Release Push-Ups
40 AbMat Sit-Ups
Row 40/32 calories
Time Cap: 25 minutes

Top Scores: sub 18

Scaled
For time:
32/24 cal row
8 HR push ups
8 abmat sit ups
32/24 cal row
16 HR push ups
16 abmat sit ups
32/24 cal row
24 HR push ups
24 abmat sit ups
32/24 cal row
32 HR push ups
32 abmat sit ups
32/24 cal row

Beginner
For time:
24/18 cal row
5 push ups to abmat
5 abmat sit ups
24/18 cal row
10 push ups to abmat
10 abmat sit ups
24/18 cal row
15 push ups to abmat
15 abmat sit ups
24/18 cal row
20 push ups to abmat
20 abmat sit ups
24/18 cal row

Scaling:
Alternatives to Rowing:
- 40/32 Cals on any C2 Machine
- 34/27 Cal Echo Bike
- 400m Run
- 15 Shuttle runs