Thursday, December 4, 2014


Conditioning and more conditioning for Thursday!

Announcements: Starting next week we are running our free trial classes! Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Dates: Mon/Wed, December 8th, 10th, 15th, 17th at 6:30pm. CrossFit Teens Class:  ages 12-18. This class will involve strength and conditioning for teens. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Amplify Announcements

THURSDAY Conditioning With a running clock: 10 Rounds Of: • 5 Toes to Bar • 10 Wall Ball Shots (#20/14)

At 15 minutes: 5 Rounds Of: • 10 Weighted Sit-ups  (#20/14 MedBall) • 10 Weighted Lunges (#55/35 KB)

Wall Ball Efficiency