The Bluegrass Way “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push Jerk The weight (95 lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands…
Before the hamburgers, hot dogs, beer and fireworks join us for a FREE July 4th workout at CrossFit Bluegrass! Bring your family and friends out to and show them ‘The Bluegrass Way’ and sweat before we celebrate our great country! When: 9:00am Where: CrossFit Bluegrass Cost: FREE More information on our Facebook Event page!
The Bluegrass Way 15 minutes to find a max clean + hang clean then Every 90 seconds complete for 5rds: station 1: 5 squat snatch station 2: 18/12 CAL row Pick a weight for the squat snatch that will challenge you, but that you will be able to perform with good mechanics throughout the duration…
The Bluegrass Way Every 3 minutes, for 15 minutes (5 sets) complete 2 Back Squat *Sets 1-4 – 2 reps @ 85-95% *Set 5 – Max Reps @ 90% then 3 rds. 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs (24/20) 20 Wall Ball Shots (20/14) then core work ** Don’t forget to Pre-Order your Dolores Jones…
The Bluegrass Way 3 rds. Minute 1 – Inchworm Walk x 3 Minute 2 – Hanging medball hamstring curl x 10 Minute 3 – Russian Baby Makers x 10 ( https://www.youtube.com/watch?v=GiKENv5Rgqg&list= ) Minute 4 –30-40 second Handstand hold then Teams of two will alternate movements to complete as many rounds and reps as possible in…
Join us for a fun evening at Bluegrass in Middletown! We are having a fundraiser with 100% of the proceeds going to support the Dolores Jones’ expenses to Madison, WI. She is excited to represent the city of Louisville and “The Bluegrass Way” as she battles to take the name of the Fittest on Earth…
