Wednesday, December 10, 2014


Gymnastics work, Deadlifts, and a 5 Rounder for Wednesday!

Free trial classes have started this week! Spread the word. Bootcamp Class: a non-barbell class that will be focused on conditioning and body exercises. Bootcamp 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. Teens Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm. Olympic Lifting: focusing on Cleans, Jerks, and Snatch. Oly Dates: Tues/Thurs, December 9th, 11th, 16th, 18th at 6:30pm.

WEDNESDAY Warm-up EMOM for 8 Minutes: • Minute 1: 40 Second Handstand Hold • Minute 2: 30 Second Hollow Rock Hold

Strength Deadlift [wmv][mov] 10-8-6-4-2 Reps, rest in between. Attempt to increase weight each set.

Conditioning 5 Rounds For Time: • Row 300 meters • 12 Burpees over the Erg • Rest 1 Minute

Hollow Body Position