Monday, 09.07.15

Classes today–6:30am & 9am! No afternoon classes! 

Note for CrossFit Kids and JrKidsFit parents: bc of my volleyball game schedule, I’m going to have to move the times back a 1/2 hour so CFKids at 4pm and JrKids at 4:30pm. Thanks!

Strength: Deadlift: 6 bars will be set up with 115, 155, 185, 225, 265, and 315. Athletes will do sets of 2 reps at whatever stations they wish. Not all the weights have to be Deadlifted. This is not an AMRAP, but each person should get around 5 + sets completed. Weights should not be dropped from the top. Work on touch and go. 


Every minute, on the minute, for 30 minutes:

Minute 1: Row for Cal

Minute 2: 45 sec Handstand Hold

Minute 3: Kettlebell Swings (53/35)

Minute 4: 10 Pistols (alternate legs)

Minute 5: Box Jump Overs (24″/20″)

Scales: 5, 4 rounds

Work Hard, Eat Clean, Be Blessed! 


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