Tabata Hollow Rocks (or Hollow Body Hold)
With a partner, 20 minute AMRAP:
- 10 calorie row
- 15 wall balls (20 to 10′/14 to 9′)
- 15 kettlebell swings (53/35 lbs)
Cycle thru the exercises, one person working at a time.
A=14/10 WB, 53/35 Russian KB
B=14/8 WB, 35/26 American KB
C=10/8 WB, 35/26 Russian KB
Notes and Announcements
Our new Billing System, CF Dashboard, is up and running. Please login to your account by following the link above and make sure you’ve entered your billing information properly. Many people did not enter this info when they registered their account, making it so we’re unable to process their payments. Please make sure your account is fully updated. Thanks!
Mark your Personal Records! Every time you repeat a workout, you have a chance to set a personal record. If you repeat a workout or lift and you improve your score or complete it at a higher difficulty (with less scaling), then you’ve set a PR. For you PR to count in our records, please make sure you write PR! next to your name before you leave. This is your responsibility, not your coach’s. We now have 3 computers for Beyond the Whiteboard, so everyone should be able to quickly update their log after their workout, figuring out whether they set a PR or not. The member with the most PRs in a month wins CrossFitter of the Month and some free CF gear! PRs are also an important category in the Fall Challenge, so Challengers you better be keeping track and posting those PRs!