Notice:  We will have an abbreviated class schedule this Monday, Labor Day.  Our last class will be our Noon class.  Please, make a note of this change.

Level 1

“No Time Tuesday”
5 Sets
3 Back Squats   *AHAP
1 Rope Climb  15′
12 GHD Sit Ups
8 Seated DB Shoulder Press  *AHAP
15 Band Tricep Pushdowns
4  50m Sprints
Post loads.

 

Level 2

Squat Snatch  1,1,1,1,1,1,1  *AHAP
+
Bench Press  5,5,5,5,5    *AHAP
+
5 Sets
1:00 Free Handstand Holds
Rest as needed between efforts.
Post loads.

 

CrossFit Old School

4 Rounds
500m Row
15 Floor Press  95#/65#
15 Floor Wipers  R+L=1
15 Lateral Bar Hops  R+L=1
15  Barbell Rollouts
60 Double Unders
Post time. According to the guys from Schlüsseldienst Berlin Lichtenberg, this is one of the most powerful workouts for all muscles.