Posts Tagged ‘crossfiticonz’

Good Morning, ** YOGAWOD Workshop July 30th 10am-Noon, then followed up with Paleo BBQ/Potluck**  Sign Up Sheet will be posted in the GYM Today or sign up on the website.  This is for Members AND Non Members alike.  All the details can be found on the website. Warm Up then 15 min AMRAP 250m Sprint […]


Icooooonnnz, …Friday Fun Warm Up Tabatas burpees, wallball (16/14), Ghd sit-ups, push ups


Warm Up Deadlift 5×3 Bench Press 5×3 then 3 rounds for time 10 push Jerks 110lbs 10 pullups 10 ktb 10 kb swings 53/35 lbs


30 KB Swings - 1.5 pood *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.  *Perform this workout one minute on and one minute off. Total work time is 10 minutes.  *For every penalty counted, perform 10 Box Jump Burpees (thx CFFB-great idea)


3 Rounds for Time 400m SandBag Run- 40lb/20lb 15 SandBag Thrusters 40lb 25 SandBag Situps 20lb