Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Metcon (Time) Run 2 Miles at an easy pace. Metcon (AMRAP – Rounds) As Many Rounds As Possible (AMRAP) in 10 Minutes 5 Body Rows 10 Situps 15 Prisoner Squats (set a timer for 15 Minutes and see how many times you can get through the...Read More

Barnes Corner CrossFit – CrossFit Hang Clean (2-2-2-2+ Increase weight each set) Metcon (Time) With A Partner, Complete For Time: 125 Cal Row 50 Burpee 125 Wall Balls 20/14lbs 50 Burpee 125 Cal RowRead More

Barnes Corner CrossFit – 8-Week Cecil Fire S&C Program Back Squat (10-8-5-5-5+) Box Jumps (1 Minute Max Reps) 5-10-5 Pro Agility Test (Time) Speed Test 5-10-5 Pro Agility Test for Time Pull-ups (Max Reps) Dips (1 @ ME) Air Squat (1set me) Fundamentals of the SquatRead More

Barnes Corner CrossFit – CrossFit Back Squat (5-4-3-2+ Increase weight each set 75/80/85/90%) Metcon (Time) 5 Rounds For Time: 5 Wall Walks 10 Deadlifts 135/95 15 Flutter Kicks (4 count) 20 Air SquatsRead More

Barnes Corner CrossFit – Youth Strength & Conditioning Bench Press Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

Barnes Corner CrossFit – CrossFit Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsScale: use 75% 1RM Bench press Gymnastics Kipping SkillworkRead More

Barnes Corner CrossFit – CrossFit Shoulder Press (5-5-5+) Push Press (3-3-3+) Push Jerk (1-1-1) Practice this technique Metcon (AMRAP – Reps) Tabata One: Ball Slams 20/14lbs Tabata Two: Kettle Bell Swings 1.5/1pood Tabata Three: Front Rack Lunge 75/55lbs Tabata Four: AMSU– All Tabatas are 8 Rounds of 20sec work/10 sec rest – Max effort during...Read More

Barnes Corner CrossFit – CrossFit Deadlift (5+-4+-3+-2+ Increase weight each set) Max effort each set 75/80/85/90% Single Arm Dumbell Press (5+ reps each arm for 5 sets at max effort) Metcon (Time) 10 Rounds For Time: 8 Front Squat (from ground) 95/65 7 T2B 6 Ring DipsRead More