Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 12/20/13

3

4×5 Strict Pull-ups

4×5 Ring Dips

Then….

4 RFT

200m Run

5 R/5 L Lunges 95/65

15 Push Press

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HOLIDAY SCHEDULE

Dec. 30th – NO 6;15 Class

Dec. 31st – NO 6:15 Class

Jan. 1 – NO CLASSES

(There is a possibility of OPEN GYM on Christmas and New Years. Information will be posted on Facebook the night before if this is going to happen)

CROSSFIT KIDS

NO CLASS ON NEW YEARS

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Thursday 12.19.13

1

4 x 4 Deadlift @ 75-80%

Then….

8 min

7 Wall Balls every 30 sec 20/14

Then…

7 min EMOM

10 Burpees

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Wednesday 12.18.13

3

5 RFT

5 Clean & Jerk 155/105

10 Chest 2 Bar/Pull-ups

(If you can do more than 3 kipping pull ups then you must do C2B.)

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Tuesday 12.17.13

4

1 Rep Max Press

Then….

“Helen”

3 RFT

400m Run

21 KBS 53/35

12 Pull-ups

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Monday 12.16.13

2

3 x 3 Back Squat @ 80%

Then…

400m Run

50 Dbl Unders

40 Sit-ups

30 Air Squats

20 Push-ups

10 Toes 2 Bar

400m Run

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Friday 12.13.13

2

30-20-10-20-30

KBS 53/35

Box Jumps 24/20

200m run/row after each set

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Thursday 12.12.13

2

4 x 8 Strict Pull-ups

Then….

3 RFT

15 Toes 2 Bar

15 Push Press 95/65

15 Dbl Unders

15 OHS 95/65

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Wednesday 12.11.13

3

Partner Row

Then….

Teams of 2

15 min AMRAP

5 Snatches 95/65

10 Wall Balls 20/14

(Athlete completes full round while other rests)

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Tuesday 12.10.13

5

**IMPORTANT ANNOUNCEMENT** ALL MORNING CLASSES ARE CANCELLED DUE TO POOR ROAD CONDITIONS. REGULAR SCHEDULE FROM NOON ON. BE SAFE ON THE ROADS EVERYONE!

Tuesday 12.10.13

3 x 6 Back Squat @ 75%

Then…

12 min AMRAP

5 Pull-ups

10 Squats

5 Burpees

10 Sit-ups

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