CrossFit Grand Rapids

Practice wall-balls

“Karen”
- 150 wall-ball shots: guys 20# MB, girls 14# MB

On February 25th all-natural bodybuilding champion Pierce Walker will be coming to the gym to teach us how to lose that stubborn bodyfat. Pierce not only has the knowledge, but he practices what he preaches. Throughout the whole year Pierce stays ripped. Pierce is a living example of what he promotes.
Pierce will outline what needs to be done to get that six-pack that everyone wants. His suggestions are very doable, common sense, and practical. He’ll give little suggestions that you may not have considered before. He will also answer any questions you may have. Everyone is welcome, you don’t have to be a member of the gym to attend. The cost is $15. The seminar starts at 7:30 and ends whenever it finishes.

6 sets, 3 reps, 3-5 min rest:
- snatch

Practice muscle-ups

Practice handstands

6 sets, 3 reps, 3-5 min rest:
- barbell jerk 

jump rope for time: 600 jumps, alternating 2-foot and 1-foot every 100 jumps

5 sets, 6 reps (alternating hands-3 on each side), 3-5 min rest:
- suitcase deadlift

WOD: 1 round for time:
             – 500 meter row
             – 40 20″ box jumps

Practice thrusters and kipping pullups

WOD:          “Fran”
             21-15-9 reps for time
             – thrusters: guys 95#, girls 65#
             – pullups

Some interesting restaurants in the Grand Rapids area that serve organic food…bet you didn’t try most of these yet.

Calisthetics for 30 minutes

Afterwards…work on individual skills

Practice the barbell cleans

5 sets, 8 reps, 3-5 min rest:
- barbell rows

For time:
- jump rope: 1000 jumps