CROSSFIT MANSFIELD

Friday

Front Squat 5-4-3-2-1

Push Jerk 5-4-3-2-1

then

50 Knees to elbows

Thursday

2 Rounds

Run 1mile

50 Push ups

50 Lunges

Wednesday

Row 500

10 Body Weight Deadlift

3 rounds

then

21-15-9

Ring dips

24in Box jumps

2nd Annual Lancaster Ave Mile Run

Help support the Fort Worth Police Dept K9 Support group this Saturday. The race starts at the intersection of Summit and Lancaster, parking is at Farrington Field. If you have not already pre-registered, you can sign up online at www.active.com, the morning of the race, or Friday at Fort Worth Running Company. Downtown Crossfit, GSX and Crossfit Rockwall will be running as well. Leashed dogs and children may participat! Check out this link for more info on the FWPD K9 Support unit.

http://www.fwpdk9support.com

This years Mud Run Crew

Kirk,Vanessa,Bryan,Rob,Marsha and Dale

Great job guys!They finished 55th overall and 11th in their division! Hope to join yall next time.

Before

 

After

 

WOD

2 Rounds of

400m Run

50 Squats

then

Tabata- Push Press, Sit ups, Push ups

Saturday

We have a team running the DFW MUDRUN today so if your not running it with them run it on your own today!Have a great weekend!

FRAN

21-15-9

Thrusters 95/65

Pull ups 

REST DAY

Fran tomorrow....rest up today.

Skill day

Practice

Kipping Pull ups

Muscle ups

Handstands