5/31/18

31
May

5/31/18

Our Birthday Bash is fast approaching! Join us on June 16th as we celebrate Alamo City CrossFit’s 2nd Anniversary with fun workouts, great company, prizes, a pinata and more!  Let us know you’re coming to our party by signing up to compete or volunteer.  Follow the instructions below to get signed up:

  1. Click here
  2. If you are not taken directly to the Alamo City CrossFit MBO page, type our gym name.
  3. Follow instructions to create a user profile.
  4. Once logged in, click the “Online Store” tab.
  5. Click on “Services” located on the line below where the “Online Store” Tab is.
  6. Select “CrossFit” on the drop down.
  7. Select your Birthday Bash Competitor sign up option!
  8. You will receive an email from Liz Elizondo within 24 hours. Please respond to that questionnaire as soon as possible to ensure you’re shirt will be the exact size you need.

 

 

LIFT
4 Sets of 6 Reps:
75% of 1RM Push Press
1 set every 2 minutes

CONDITIONING
“DOUBLE DECKER”

AMRAP 15:
15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14) *Females to a 9′ Target
30 Double-Unders

Additional Work
3 Giant Sets:
Max Effort L-Sit on Parallettes
20 Dumbbell Floor Presses 
30 Banded Pull-Aparts 
Rest 2:00 between sets. 

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