Saturday, February 9, 2013

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.

Comments

[James]

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.