7/14/17 Workouts & News

Today is Bring a Friend Day and we finish the day with our Barbecue!!

If you have a friend joining you for class please have them register in advance HERE

For the Barbecue: Drinks at 7pm and food at 7:30pm

We will not be having a BBQ in August so make your plans come by tonight for a drink and bite to eat.

If you’d like, you can bring a drink a dish to share or something to add to the grill.

 

CROSSFIT

 

Partner WOD

400m Med Ball Run

-Then-

5 Rounds

30 Situps

30 KB DeadLifts @32kg/24kg

30 Goblet Squats

30 HR Pushups

30 Wall balls @20lbs/14lbs

30 Ring Rows

-Then-

400m KB Single Arm Rack Carry

Partners split the reps and share the weights on the run/walk

Remember, reps do not have to be split 50/50.

Switch as often as necessary to keep a steady pace going.

Time cap: 35mins


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FASTFIT

 

In teams of two…

5 rounds of 30 sec on/off

Partner A works, Partner B rests

Battle Ropes

Slam balls

Hollow Hold or Rock

Sled sprints (20 to 40lb slam ball)

Goblet Squats

-Then

50 Cal Bike

On the bike you should be sprinting.

When you slow down, even a little, switch partners






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