Announcements
「臨時休業のお知らせ」
2月23日(日曜日)はビルメンテナンスの為、
Boxを臨時休業とさせて頂きます。
We will be closed on the 23rd of February
due to the facility maintenance.
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「2月、祝日営業のご案内」
11日(火曜日)、24日(月曜日)は祝日営業となります。
11時 CrossFit Class
12時 CrossFit Class
13時 Open Gym
以上、よろしくお願い申し上げます。
February 11th(Tue) and 24th(Mon) are national holidays.
The class schedule is following.
11:00 CrossFit Class
12:00 CrossFit Class
13:00 Open Gym
Reebok CrossFit Roppongi – CrossFit
Strength
Metcon (No Measure)
[Performance]1) Pause Front Squat: 1 Rep Every 1:30 x 3 sets
Warm-up as needed. Start around 70% of your 1RM. Build as heavy as possible. 3 second Pause in the bottom, NO bounce to come back up.
2) Front Squat: 5 Reps Every 2:00 x 3 sets
This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as possible.
[Fitness]1) Pause Kettlebell Goblet Squat: 3 sets of 8
2) Dumbbell Bulgarian Split Squats: 4 sets of 8/side
Rest 90-120 seconds between sets. Load as heavy as possible.
3) Banded Pull Throughs: 3 sets of 20
Rest 90-120 seconds between sets.
1: Paused Front Squat
2: Front Squat
1: Kettlebell Pause Goblet Squat
2: Dumbbell Bulgarian Split Squat
Conditioning
Metcon (Time)
[Performance]40-30-20-10 – for time:
Kipping Handstand Push-ups
Dumbbell Box Step-ups 50/35 @ 24/20
*Time Cap: 12 minutes
[Fitness]12 Minute EMOM:
1 – 30-50 seconds Handstand Hold
2 – 40-50 seconds Dumbbell Farmers Carry Reverse Lunges