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 class on Mondays at 6:30 PM (please call or email to reserve your spot, we are filling up fast!)
eric@crossfitestespark or 970-227-0499
For time 15, 12, and 9 rep rounds of:
Run 1/2 mile with a 14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 14 pound medicine ball
15 Burpee pull-ups
Run 200 meters with a 14 pound medicine ball
8 Burpee pull-ups
scale is: no med ball, regular Burpees
21-15 and 9 rep rounds of:
Aha! Here's a short one for you.....if you move the weight quickly....
Sumo Deadlift high pull - 75 lbs
Push jerk - 75 lbs
scale is: 45/65 lbs
Complete as many rounds as possible in 20 minutes of:
so, it sounds like people's shoulders and upper back are a little tight! How about mobilizing them for some flexibility training?
for full ROM...
20 min AMRAP
25 sumo dead lift high pulls - 45 lbs
scale is: 15 min, 30 lbs, 18 reps
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