Thursday August 22nd, 2013

Class this Saturday will be at 11 a.m.
There will be a competitors class for anyone that would like to come at 12.


CoreFit:

A1. Goblet Squat x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

A3. Hip Bridge x 10-30 seconds
Rest 45 seconds

+

AMRAP in 10 minutes:
10 Push-Ups
15 Sit-Ups
200 Meter Run

CrossFit:

5 sets of:
A. Back Squat x 2 reps  -- go heavy, but get all the reps.
Rest 2-3 minutes

+
4 sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/85 lb Power Clean x 5 reps
Rest 2 minutes