IMPORTANT CHANGES: CROSSFIT KIDS is now at 8:30am on Saturdays. The 10am Sunday Member's Only WOD is cancelled for this week due to the Valentines Day Competition.
8am- Olympic Lifting Class
8:30am- Crossfit Kids Class (ages 5-12)
9am- Open Gym/Team WOD
10am- Weekend Warriors with Coach Falke
15 minutes AMRAP:- 10 bent over rows w/plate (45/25)
- 15 stationery overhead alternating lunge steps w/plate (45/25)
- 10 windshield wipers w/plate (45/25, 2 count)
- 15 burpees to plate (45/25)
11am-Women's Only Class with Coach Ady
For time:
Buy In – 300m Farmer’s Walk, 55/35lb
3 Rounds of:
30 Push Ups
30 MedBall Squat Cleans, 20/14lb
30 Ring Rows
30 Stationary OH Lunges, 45/25lb
30 Sit Ups
30 Burpees
30 Double Unders
Buy Out – 300m Farmer’s Walk, 55/35lb
12-3pm RX JUMP ROPE CLINIC (The cost of the seminar
is $50. If you need a jump rope it’s an additional $30. They will be
custom fitting your jump rope on site. If you need a new cable they
will have them as well. This is a great time to work on your Double Unders. No sign up, just show up.
Tha is for the ass kicking. Scaled burpees and push-ups to 15 and the lunges with a 35# KB at the chest due to shoulder injury and still took me 29:31.
Posted by: James | February 17, 2013 at 07:49 AM