Tabata Twist, Friday August 21st

CONGRATS TO BRYAN B. ON HIS PROMOTION TO USAF STAFF SGT (E-5)!!!

Friday’s Warmup (complete in 15 min):

DJM
3 rounds (not for time)
10 GHD Hip Extensions
10 Squats
5 Dumbbell push press (15lb/10lb)
2 Wall Bear Crawl circuits (start 10′ from wall in plank facing away from wall). Bear crawl back, put feet up on wall, walk down wall 10′, bear crawl away from wall 10′, then bear crawl back to start. Watch this video for a trip down CFHR memory lane and a demo of this movement

Friday’s WOD – Tabata Twist
Tabata KTE
rest 1 min
Tabata DB push press (35/20)
rest 1 min
Tabata Hip Extensions

From OPT’s blog:

“My body is the home in which my mind or soul has to live from birth to death. It is the chief instrument by which I act on the world and achieve my purposes. Its state of health and efficiency not just at this moment, but for the rest of my life – will influence everything that I think, feel, say and do.”
J.G Bennett, Transformation


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FIGHT GONE BAD IV IS SATURDAY SEPT 26TH. The CFHR fundraising goal is $5000. Sign up for the CFHR team TODAY! and start drumming up support and funds for two very worthy causes. This is a FUN, COMPETITIVE and MOTIVATIONAL event to raise funds for Prostate Cancer research and for the Wounded Warrior Project. To sign up and learn more about this great competition, click HERE, then click on “REGISTER” in the top right corner. Remember to sign up for the CrossFit Hampton Roads Team!!
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Here’s to another great week of perspiration, motivation and transformation. Lots of PRs and hard work as always. Be sure to catch a great Sat WOD with Bryan and Rob. Thanks for the great pics Meegs.






LIVE STRONG!!!

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