Thursday December 26th, 2013

****The 10 am class is cancelled due to the inclement weather. There will be open gym at 430pm and class at 6pm*****


We are back on our regular schedule starting Friday. 

CoreFit:

3 sets of:
A1.Good Mornings x 8-10 reps @ 3011
Rest 45 seconds
A2. Single-Arm Dumbbell Row x 8-10 reps
Rest 45 seconds
A3. Alternating Lateral Lunges x 8-10 reps each leg
Rest 45 seconds

+

For time:
Row 500 Meters
Airdyne 1 mile
Row 500 Meters

CrossFit:
A.
5 sets of:
Mid- Hang Clean x 3 reps.  Full squat on all reps.
no misses until 5th set. HOOK GRIP and proper set up for all lifts.
Rest 2-3 minutes

+
“Elizabeth”
21-15-9

Power Clean 135/85 ---may use power clean or full clean. 

Ring Dips



Home workout for those that were planning on coming at 10am

A. Work on your mobility for 25 minutes. Foam roll, lacrosse ball, stretch etc.,

B. 200 walking lunges for time.

C. stretch legs for 10 minutes.