7/22/14 – Fundamental Strength Class

STRENGTH

4×12 Hip/Back Extensions, Rest 60 seconds between each set

METCON

15 min AMRAP

20 Back Squats (225/135)

400m Run

RANT

Fundamental Strength Class is officially starting up tomorrow at 630am.  This class is great for people looking for extra work in pressing, squatting and deadlifts.  Recommend this class for both veterans and new-comers!

CrossFit Performance

STRENGTH

4×12 Hip/Back Extensions, Rest 60 seconds between each set

METCON

15 min AMRAP

20 Back Squats (225/135)

400m Run

CrossFit Fundamentals

SKILL

Rowing

METCON

For Time

1000m Row

21-15-9

DB Thrusters (35/25)

Burpee Box Jumps (24/20)