Training Friday January 4th, 2013

In addition to the 9am class we will be having an open gym at 3 p.m. for anyone interested in attending then.  If you plan on attending the open gym please confirm with us.  



CoreFit:

Hang power snatch  2-3 reps  6 sets.  Rest 90s

(add weight as desired, but no press-outs)

“Aerobic Power ”

Row or Airdyne

20X

30 sec @ 85%  ---maintain steady rate

30 sec @ 50%  ---maintain steady rate

Crossfit

Hang Power Snatch   -  2 reps x 6 sets.  Rest 90s

“Aerobic Power ”

Row or Airdyne

20X

30 sec @ 85%  ---maintain steady rate

30 sec @ 50%  ---maintain steady rate