CrossFit Turbocharged – Cherry Hill CrossFit Locations
Shoulder Press (Five or Six sets)
Rest 2 minutes between sets
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Lucky Sevens (AMRAP – Rounds and Reps)
7 minutes AMRAP of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg) Russian style
Coaches’ Notes:
Ultra mega sick rad killer righteous announcement for tonight’s classes. We have my bros Anthony Campbell (former army ranger), Sammy Colon, ( both Philly locals) who are walking across America to raise money and awareness for a non-profit organization called Steve’s club. They target at-risk youth through fitness, specifically CrossFit. These guys started their journey a few weeks ago with one foot in the Atlantic Ocean and have already changed lives, stopping by multiple CrossFit boxes before getting to ours tonight. Also coming though is Chelsea Mulloney, who is running the show from home base, spreading the word about advance across America, handling all the social media, and making contact with future stops along the way for they guys. She plans on meeting up with them at some point during their long journey to put some miles in as well. What these guys/gal are doing is truly inspiring to me. Helping other people who struggle in whatever form or fashion is a huge part of my life and to see that it has prominence in theirs, it made me instantly passionate about their mission. Come by the gym tonight and show them how we roll at CrossFit Supercharged/Turbocharged. Here is their link below if you want to donate. Although I will have some incentive to those who donate Thursday night when the guys are at the box.
To Donate to Advance Across America click HERE