• 05/16/14

    Main – CrossFit (No Measure) Warm Up: 500m Row 5 min Double Under practice Back Squat (1×3@70%/1×3@80%/1×3@85%/1×3@90%) Metcon (No Measure) EMOM 12 min: Double Unders x20 Box Jump x10 24/20″

  • Good bye 2015

    CrossFit Metcon (3 Rounds for time) 4rds: 35 cal row – Men, 25 cal row – Women *rest 3 min between each

  • Day 2!!

    WOMEN ONLY Six-Week Intro to Fitness Warm-up What is D.O.M.S.?? 200m Run then PVC Pass Throughs/Arm Circles Form Discussion Kettle Bell Swing Form Form Discussion Box Jump Form Metcon (AMRAP – Reps) 8 Rds: :20 sec KB Swings 35# :20 sec off :20 sec Box Jumps 20″ :20 sec off Cool Down 2 min Childs