Friday December 13th, 2013

There will be no class Saturday as our coaches are attending an Olympic Lifting seminar. There will be Open Gym on Sunday at 1pm. Please notify us if you plan to attend. 

CoreFit:

4 sets of:
A1. Push Press x 6-8 reps
Rest 45 seconds
A2. Strict Toes to Bar x 8-10 reps.  Sub is GHD sit-ups.

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Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25

CrossFit:

A.
Five or Six sets of:

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


Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings 55/35  or 45/25