Tuesday, December 30, 2014

Our holiday hours for New Year's are no 6:30 p.m. class on New Year's Eve, Closed New Year's Day and back to normal on Friday!

Monday's 4:30 working on "Cindy"

Sign into Open Gym for CrossFit Open training


Arm/Leg Swings
250m Row
1:00 Bottom of Squat
2 Rounds of:
10 Wall Squats
15 Good Mornings
15-20 Ab-mat Sit-ups

MOD
6 sets of :50 Plank Holds rest :10
Scale this to :40/:20, :30/:30, :20/:40, etc, add weight if this is too easy or go 6:00 Unbroken.

WOD
Conditioning
This is an all-out effort followed by a 5:00 recovery and another all out effort
Two rounds of:
In 5:00 complete:
500m Row
40 KB Swings 53/35#
Burpees x Max reps
Rest 5:00 between sets

Rx+= 50 KB Swings
Post number of Burpees for each round

PMOD
1 Mile Run or 2k Row, not for time

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