7/18/17 Workouts & News

Note: There will no yoga class this Sunday the 23rd.

We are hosting an all day workshop for trainers.

 

CROSSFIT

 

8 Sets of 5 reps

Floor Press

 

-Then-

 

5 Rounds

12-Push Press @115/75

200m Run

10-Chest to Bar Pullups

Timecap: 18mins

 

-Then-

 

Cashout

2 min Max Calorie Row

OR

:90 Second Max Calorie Bike

 

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FASTFIT

 

Every Minute on the Minute for 12 min

Min 1: 10 Weighted Split Squats

Min 2: 10 DB Bent Over Rows

 

-Rest-

 

5 Rounds of 45 sec work - 15 sec rest

Pullups (kip, strict, on box, seated)

Dumbbell Floor Press

V-up Hold

 

-Rest-

4 minutes of max accumulated time in Plank Hold





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