Announcements
Merry Christmas to all of our CFFC Family and Friends!!
Please come and help us all celebrate the season, this Saturday at 7:00 PM. We will have lots of fun to share with you and your family and friends. BYOB and bring a snack to share. Wear a tacky sweater if you have it….. There will be pretty darn good prizes!
CrossFit First Creek – CrossFit
Weightlifting
Bench Press (8×3+)
Work up to your 85% bench press and do 8 sets at that weight. One set every :90 seconds.
This weight is going to be heavy so make sure you have a spotter. Aiming point is bottom of the breast line. Control your eccentric phase, stability is huge here. If you do not have an 85% use your 5RM or a weight similar. Your last set is an amrap. Go to failure!
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Kind of like speed dating here. You really don’t want to spend too much time with Liz. The faster you get through the date the quicker the hurt will go away. Sure she will make any man cry, but pain is temporary. All cleans are squat cleans. Power clean into a front squat is acceptable. Go fast!
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