CrossFit Grand Rapids

Corey continues on his path of dedication and consistency, doubling his Deadlifting weight from only a few months ago. Great job Corey, you’re a joy to train and your positive, upbeat attitude is a pleasure to have at the gym. Keep it up!

- 2000 meter row
- rest 5 minutes
- 50 double-unders
Mark’s Daily Apple  

7 sets, 3 reps, rest as long as needed between sets:
- power clean
*Post your heaviest successful set
Catalyst Athletics

We’ll be meeting up with family, eating too much food in general and carbs in particular, and watching the Lions get spanked!  For these reasons, no class today.  We’ll see you tomorrow though.

8 rounds for time:
- 10 Kettlebell swings: Guys – 55#, Girls – 35# (CrossFit style)
- 20 Air Squats
- 100 Jump rope

As most of you know, Robb Wolf ran the nutrition training for CrossFit.  Click on his blog on the left to get filled in on the latest gossip.  This won’t effect us.  Have a good Thanksgiving to all of you!

“Diane”
21-15-9, for time:
- deadlift: guys 225#, girls 160#
- handstand pushups
100% Raw Powerlifting Federation

- run 400 meters
- rest 2 minutes
- run 400 meters
- rest 3 minutes
- run 400 meters
- rest 4 minutes
- run 400 meters
- rest 5 minutes
- run 400 meters
- rest 6 minutes
- run 400 meters
Barefoot Running Clinic
Born to Run – book review

Practice handstands…then
Practice muscle-ups
This is actually a Nike advertisement, but we love the attitude…

RKC Kettlebell Snatch Test (explained at class)