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CrossFit in State College for Tuesday, September 25

Member of the Week: Debi Morrison

Debi is a regular at our 8am class. She brings a positive attitude and energy that gets everyone smiling as big as her smile on that rower. She loves to help others in class and is always encouraging them to do their best. She continues to make great improvements in her workouts and since starting here she has lost 30lbs! Thank you for being a part of 8am family! 

at CFN looks like...

Warm Up
2-3 rounds

Run 100m together
5 thoracic bridges/side while partner holds plank - switch
10 PVC OHS while partner holds a glute bridge - switch
15 kang squats while partner does bird dogs - switch
20 lunges while partner does puppy pose - switch

Then Burgener Warm Up - focus on keeping the bar close to your body and standing up hard

(20 minutes)

A.)
Power Snatch + OHS

10 minutes to build to a moderately challenging weight with PERFECT form, a good goal is 75-80% 1 RM

B.)
Clean & Jerk

10 minutes to build to a moderately challenging weight with PERFECT form, push jerk or split jerk, a good goal is 75-80% 1 RM

WOD
1 round every 5 mins x 4

6 WB
8 burpees
:20 ME AB



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