5432 Holly Rd. Corpus Christi, TX 78411

830-477-1209

About contender crossfit

Contender CrossFit is not your ordinary gym…

We don’t charge memberships, we create relationships.
We don’t take attendance, we expect commitment.
We don’t use machines, we build them.

We believe the pursuit of fitness is achieved through quality programming, coaching, and community that is unattainable in commercial gyms.


Learn More

TODAY’S WORKOUT

DECEMBER 09, 2016 PERFORMANCE / ATHLETE

A.
Coaches Warm-Up

B.
Front Squat
Set 1- 5eps @75%
Set 2- 3reps @85%
Set 3- 1reps+ @95%
(+) This means that on the last set you will perform as many reps as possible on the last set.
2 minute rest between sets

C.
PERFORMANCE / ATHLETE
x2 Sets
2 Minute Amrap
10 Power Snatch (135/95)
Max Effort MU   Scale: Dips (Ring, Matador, Box)

Rest 2 Minutes

2 Minute Amrap
10 Hang Power Cleans (155/105)
Max Effort T2B

Rest 2 minutes, then repeat