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Friday
Dec042015

Saturday December 5, 2015

Shwin PRing his jerk... and definitely not in the middle of a crazy fast filthy 50... duh.  ;)

 

 

 

**Announcements, etc...**

  • SUNDAY HOURS CHANGE!  Apparently no one is taking advantage of the first hour of open gym on Sunday's, so our new Sunday open gym hours will be 9am to noon. 
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. thruster: 1RM

B. 3 rounds for time: 

  • 500m row
  • 50 Abmat situps
  • 400m run

 

 

 

 

 

 

CSPORT 

A. 4 rounds as a warm up
30 sec hollow rocks
30 sec jump rope
30 sec mtn climbers

B. 4 rounds
21 push ups
15 box jumps
9 single arm DB snatch per side

400m run

C. 4 rounds
21 wall balls
15 cal row
9 toes through rings

400m run

D. 4 rounds
21 KBS
15 pull ups
9 burpees

400m run


 

 

 

COMP  

10 minutes of work @ high/consistent effort:

75 Double Unders

20 Wall Balls

10 T2B

--10 min recovery

10 minute of work @ high/consistent effort:

10 Squat Clean Thrusters - 95lb/65lb

10 pullups

Run 400m

--10 min recovery

10 minutes of work @ high/consistent effort:

10 SDLHP - 75lb/45lb

10 Ring Dips

Row 300m


 

 

 

 

 

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