Aug 28 2013
Free Class Saturday at 11AM Come try CrossFit before our next round of Beginner’s Classes start!
September Beginner’s Classes start Wednesday Sept 4 – at 7A or 6:30P
Monday’s schedule we will have class only at 9A and 10A due to labor day. Yes it is the start of our testing week, yes the timing is bad, yes we WILL be 1RM High Bar Back Squatting and doing the Hang Power Clean and Burpee WOD – Come in and CRUSH your previous 1RM!
3 Rounds – Not For Time
50 Double Unders
15 Back Extensions
15 HandStand Push Ups
30 WallBalls (20/14)
30s L-Sit Hold
**Yes, chances are that your shoulders and arms are wrecked from yesterday – so why the HSPU and WBs? They’re programmed in this NOT FOR TIME wod to give you a chance to practice various techniques that use less arm strength. Today is the day to work KIPPING HSPU and also have your mind blown that there are about 8 different ways to do Wall Balls and some of those require little to no arm drive.**
10-15min Row for Recovery (Pace should be 2x your 500m sprint pace)