NO Class
July 4th 8:30 and 9:30 AM classes only!
Monday - Friday
5:30 AM
6:30 AM
8:30 AM
9:30 AM
4:30 PM
5:30 PM
6:30 PM
7:30 PM (Advanced on W, no class Friday)
Saturday
8:00 AM Open Gym
9:00 AM
« January 22nd | Main | January 24th »
Conditioning
6 rounds for time of:
10 Kettlebell Swings
10 Kettlebell High Pulls
10 Burpees
200 meter run
------------------------------------------------------------
ADVANCED CLASS
Warmup:
1.4 mile loop
WOD 1:
100 Double Unders
20 Wall Balls (20#/14#)
20 Kettlebell Swings (70#/55#)
20 Pistols
20 Deadlifts (275#/185#)
WOD 2:
12 - 9 - 6 reps of
Chest to Bar Pullups
Thrusters (M: 95#/135#/185#; W: 65#/95#/135#)
This is only a preview. Your comment has not yet been posted.
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Click here to order grass fed, organic meat and eggs delivered to the gym!
Order Reebok CrossFit Merchandise Here!
Official Airrosti Partner Gym!
Maximized Living for your holistic spinal health!
Official Whole 9 Partner for your nutritional needs!
Check out Get RX'd for local CrossFit gear!
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
Comments