Ok! It's time..you've made the decision.....again
lose weight, get in better shape, eat better, make better choices for yourself...
how about this?
Improve your fitness! Give this 'CrossFit' thing a try!
try a free week, then come in for the Basic Elements classes on the 2nd & 3rd Mondays of each month at 6:30 PM (please call or email to reserve your spot, we are filling up fast!)
10 hollow holds - 2 sec hold with small of back pressed to floor
10 KB swings 25/35 lbs
200 m run
10 Overhead squats PVC/30/45/65 lbs
scale: 3 rounds, air squats
scale up: 400 m run
push press 3-3-3-3-3
push jerk 5-5-5-5-5
Weighted pull-ups 5-5-3-3-3-1-1-1-1
Scale is: a considerably less scaled than your usual pull-up or ring row. This should be difficult!
7 rounds of:
scale is: 5 rounds
In front of a clock set for 12 minutes:
1 minute of 16/20" box jumps
3 minutes of 65/95 lb sumo deadlift high-pulls
open gym 7:30-9 AM!
want a challenging WOD? Develop a skill? Make up a WOD from earlier in the week? Come in and your trainer will take care of you.....
30-20-10 reps for time of:
50 air squats
35 jump and land drill
35 behind the neck press, snatch grip
35 Overhead squats
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