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Class Start Times
Monday - Friday Afternoons
Saturday Mornings
Sunday
12-24-14
Main – CrossFit
Warm-up
Burpee (No Measure)
5 rounds
5 Burpees
5 Jumping Jacks
5 Air Squats
Run Forward Across
Return Running Backwards
Metcon
Metcon (Time)
#1 30-20-10
Goblet Squats 53,35
KB Swing
#2 3 Rounds
30 OH Slosh Pipe Squats
30 Push Ups
30 MB V-Ups
Metcon (No Measure)
#3 Chipper
800m Row
45 Pull Ups
45 Push Press 95,65
45 Sit Ups
400m Row
30 Front Squats 95,65
30 OH Lunges
30 Sit Ups
200m Run
15 Pull Ups
15 Push Press
15 Sit Ups