9/30/14 – Dr Holly at 6:30pm

SKILL

Row Technique Work, 2x500m @80%, rest as needed

METCON

5 Rounds for Time

30 Wall Ball (20)

15 Burpees

RANT

The 6:30am Performance and Fundamentals classes will be combined for an All Levels Class on Tuesday, Sept 30th.

At 6:30pm Dr. Holly Clemens will be coming to the gym to talk about her practice in Charlotte and introduce herself to you all.  We recommend that you stick around after your class or get there a bit early to see what she’s all about!

CrossFit Performance

SKILL

Row Technique Work, 2x500m @80%, rest as needed

METCON

5 Rounds for Time

30 Wall Ball (20)

15 Burpees

CrossFit Fundamentals

SKILL

Dip Review, 4×10, rest :60

METCON

20 min AMRAP

400m Run

15 DB Thrusters (35/25)

10 Box Jumps (24/20)