6/12/15 – ROOKIE RUMBLE 8


This Sunday, June 14th, we will be heading down to Hercules CrossFit in force to cheer on Janee, Kirstie, and Tracy as they battle it out at Rookie Rumble 8.

They have prepared themselves for battle and are ready to put it all on the line! These events are always a good time. We’re going to be meeting at the gym at 7AM, grouping up and then heading out to Hercules. Janee rocks the first heat.

Here’s all the information you’re going to need about the event. CLICK HERE.

– Joey


Workout of the Day

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
-Rest 2 minutes between sets-
*Please remember, these percentages are based on last tested, successful 1-RM.
Complete as many rounds and reps as possible in 15 minutes of:
50ft Keg Carry
15 Wall Ball Shots
15 Kettlebell Swings 70/53

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close