10/24/11 Mon
85 SP 12-9-6-5-4 PP 3-3-3 PJ 1-1-1 Start Work with empty bar, add wt after ea set. Make small wt increases as you progress through the work out The emphasis is on form and mechanics of the motion being performed. Make small incremental increases in wt. Ea set. 3 Rounds For Time 21 Dead Lifts […]
10-21-11 Fri
Reminder of Gym Closing. We will hold Fri morning sessions at 7am and 8am only. The Lab will be closed Until Mon at which time the regular schedule will resume. 82 Push Ups For Time 2 Island Runs 400m Row 21 DU’s (Sub Singles 5:1) 21 STO (115/73) 21 Sit Ups 2 I Runs 400m […]
Friday Classes – 6am & 7am Only
Heading up to Orlando for the Iron Curtain CrossFit Event There will be no Friday afternoon classes. There will be no Saturday Classes as well. Regular Schedule on Monday. Rest up and get ready to hit it hard on Monday.
10-20-11 Th
81 10 Min AMRAP 8 Power Cleans (135/83) 4 Lat Jump Burpees over bar REST ~ 10 Min 10 min AMRAP 5 Front Squats in the Bucket (135/83) 10 A-KBS (24/16)