Workout of the Day

Push Jerk 5-5-3-3-3

then

In 10 minutes, perform as many rounds as you can of:

• 5 Hanging leg raises
• 10 Push ups
  
• 10m Bear crawl

Post weight and rounds to comments.

PR = Personal Record

If you hang around our training center a bit, you will quite frequently hear the term "PR". It is an acronym for "personal record" and signifies that have gotten somewhat stronger or quicker. At Cape CrossFit, we help our students to get results. This is why we let them keep track of their performances - and personal records: How fast can you run 100m or row 5km? How much weight can you squat or deadlift? How many pull ups or push ups can you perform in a row? All these are markers of performance and therefore of your fitness. Achieving a PR means achieving more then ever before, running faster, lifting heavier, moving more load over longer distances more quickly than ever before. Being the fittest you can be. So congratulations to everyone on their great performance on the back squat yesterday: Nearly everyone had a PR :)