Wednesday 1/5/11

The 7:30pm class on Fridays has been eliminated from the schedule.

Looking forward to seeing you at 5:30 and 6:30 on Friday nights!


Shoulder Press [wmv][mov], 5-3-3-2


20 min. AMRAP

• 15 Burpee's

• 15 Walking Lunges

• 15 Man-makers #35/20 *

* From CrossFit Discussion Boards:  ...drop down (burpy style) to pushup position, do one pushup, row with one dumbell, put it back where it was and do another pushup, row the other dumbell, then bring your feet up (burpy style) then clean both dumbells then press them overhead to start over (that's all one rep).