Friday, January 16, 2015

Free "Trial" workout tomorrow at 9:00 a.m. 
Come check us out and see for yourself what CrossFit is all about.

Heidi looking good during the kettlebell swings on Wednesday!

Arm/Leg Swings
2 Rounds of:
5 Inch Worms
10 DB Straight-leg Deadlifts
15 KB SDHP
20 DU’s or 20-50 SU’s

WOD
Conditioning
20:00 AMPRAP
20 Lateral Barbell Hops
15 SDHP 75/53#
10 Hollow Rocks (forward & back = 1) scale to Ab-mat Sit-ups
5 Strict Press 75/53#
Rx+ = Box Jumps, 95/73#, Strict HSPU’s instead of Press

Extra Work
3-5 Rounds of:
1-3 Rope Climbs
15 GHD Sit-ups
Rest 1:00 between rounds

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