Monday January 6th, 2014

*The Tuesday morning 6 a.m. class will be cancelled due to the extreme weather. The safety of our members is our top priority. *

CoreFit

3 sets of:
A1. Dumbbell Shoulder Press x 6-8 reps
Rest 45 seconds
A2.Russian Step-Ups x 10 reps each leg
Rest 45 seconds
A3. Plank Holds x 45 seconds
Rest 45 seconds


Complete as many rounds and reps as possible in 6 minutes of:
3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)

CrossFit: 

A. Power Snatch  1, 1, 1, 1; rest 60sec
B. Back Squat   2, 2, 1, 1, 1; rest 2-3mins

3 sets:

C1. CTB chin up AMRAP (-1) cap at 10 reps; rest 10sec
C2. Push press TnG 3-4; rest 10sec ---moderate weight
C3. CTB chin up AMRAP (-1) cap at 10 reps; rest 3mins
+
12min amrap increase pace per round
Row 500m
10 OHS 105/65#
5 Muscle -ups
50 DU

*if you don't have muscle-ups sub 5 CTB, 5 ring dips and 5 toes to bar and do 60 DU's per round.