Friday 4/1/11

Are you? Workout: 1 round in no less than 1.5 hours MEN Smith Machine Bench Press 3x10 Bicep Curls 3x10 Preacher Curls 3x10 Tricep Pull-downs 3x10 Tricep Kickbacks 3x10 Dumbbell Flyes 3x10 Skull Crushers 3x10 Pec Deck  ...a few reps while checking out chest... it's pretty ripped, right? Back to Bicep Curls 1x7or8 Check text messages Concentration Curls 1x5 right arm Check text messages again Spend too much money on a protein shake Look at self in mirror for any remaining time, maybe use the mirror to peep on some chicks nearby.

WOMEN Use the elliptical machine for 50 minutes. Walk on treadmill the remainder of time while talking on the phone.




Real CFAMP April Fool's Day Workout

OPTION 1: Row 5K  [wmv][mov]

OPTION 2: Make up Challenge Week LIFTS or WODs LIFTS: Deadlift, Back Squat, Shoulder Press WODs: Fran, Jack, Elizabeth


CrossFit Games Open Workout 11.2

The second workout of the Open is in!

03.29.11-04.03.11 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (#155/100) 12 Push-ups 15 Box jumps (24"/20")

CrossFit Amplify is a registered host site to validate workouts & scores.  Email or see a trainer to set-up a time to be judged.  Walk-ins will not allow us to judge appropriately.  Set your day & time!!  Good luck to all.

Check out the current North Central region leader boards to keep up with the status of our CFAMP members!