Monday September 23rd, 2013

Tonight's class will be held at our new John St. Binghamton location. Parking is on the street or in a parking lot just across the street on Conklin Ave. 

CoreFit:

A.
Four sets of:
A1. Single-Arm Press x 6-8 reps
Rest 45 seconds
A2. Kettlebell Swings x 20-25 reps
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+

For time:
Row 750 Meters
Airdyne 50 calories

CrossFit:
4 sets: 

A.  Press x 5 reps.
+

3 sets:
12 thrusters 95#/65#
12 burpees
rest 3 minutes