Tuesday December 24th, 2013

Tomorrow's schedule is 
8 am class
9-1030am Open Gym. 

We are closed on Christmas


CoreFit:

4 sets of:
A1. Barbell or Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A2. Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45 seconds
Rest 45 seconds

+
50 Thrusters for time  95#/ 65#

CrossFit:

4 sets of:
A1. Press + 3 Push Press
(perform one strict press, then 3 push presses immediately thereafter)
Rest 60 seconds
A2. Ab-Wheel (or barbell) Roll-Outs x 8-10 reps @ 3020
Rest 60 seconds

+
3 rounds for time of:
12 Hang Power Cleans (115/75 lbs.) ----if your clean is more than 210 lbs use 135 for both movements.
12 Shoulder to Overhead (115/75 lbs.)
30 Double-Unders