5/7/14

CrossFit Performance

SKILL

Front Rack KB Lunge

METCON

20 min AMRAP

20 Front Rack KB Lunges (total) 53/35

200m Run

40 HR Pushups

RANT

We sent out a newsletter today with the Athletes of the Month (a new monthly email that we are starting).  If you didn’t get a chance to read it, you can check it out here.

Also, we have the opportunity to have BodPod come to the gym.  They will test your body fat percentage right here at the gym.  If you have an interest in this, please sign up on the sheet at the front desk letting us know so.  It would be $45 for one test or $80 for them to test you now and at a later date.

CrossFit Performance

SKILL

Front Rack KB Lunge

METCON

20 min AMRAP

20 Front Rack KB Lunges (total) 53/35

200m Run

40 HR Pushups

CrossFit Fundamentals

SKILL

Dips –> Ring Dips

METCON

2 Rounds for Time

1000m Row / 1 Mile on the Air Dyne

50 Box Jumps

25 Dips