Wednesday Weather
With the impending cold, we are cancelling morning classes for Wednesday.
Recommendations list that morning as "unsafe to be outside."
No 5:30am, 6:30am, 9am, or 10am class on 1/30.
As of now, all other class hours will run as usual that day and this week.
CrossFit
Conditioning
0-4 Minutes:
30 Reverse Lunges
20 Kettlebell Swings (#55/35)
30/25 Calorie Row
4-8 Minutes:
30 Reverse Lunges
20 Kettlebell Swings
30/25 Calorie Ski Erg
8-12 Minutes:
30 Reverse Lunges
20 Kettlebell Swings
30/24 Calorie Airdyne
* Score by total reps done in 12 minutes. (240 total - any missed reps.)
Strength
Complete 5 Sets of 7 Dumbbell Bench Press
Complete 5 Sets of 7 Dumbbell Row
Optional Additional Work
500m Ski Erg For Time
Bootcamp
21 min AMRAP
5 Pull ups/ring rows
10 Push ups
15 Squats
20 Sit ups
*Every 3 minutes complete 6 burpees
Rest 2 minutes
8 min Partner AMRAP
P1: Farmers Carry down and back
P2: 30 mt. Climbers then hollow hold
Optional Cashout: 100 Bicycle abs for time (R+L=2)
