June 12, 2014

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Happy Birthday Erin G, Michael J and Travis P!

CrossFit/Competitor
REST DAY

CrossFit 101
WOD: For Reps
3 Rounds/1 Minute Per Station
Wall Ball (20/14)
Box Jump (24/20)
Ball Slam (40/25)
Jumping Alternating Lunge
Dumbbell Push Press (35/20)
Rest

CrossFit Prep
Lifts: Power Clean, Squat Clean, Clean & Jerk

Skills: Rope Climbs, GHD Sit Ups

CrossFit Endurance
Advanced: 25 Minute AMRAP
2 Mile Run
Row for max distance in remaining time

Intermediate: 15 Minute AMRAP
1 Mile Run
Row for max distance in remaining time

Don’t forget about CrossFit Yoga @ 9am, Open Gym from 10am to 4pm, CrossFit Teens @ 4pm, CrossFit Kids @ 5pm and Matt’s MOB at 7pm. Thursday KidCare hours will run from 8am to 1pm and 6pm to 7pm.