Notice: Monday, Labor Day, we will only have the 5:15 am, 9:00 am and Noon classes.  Open Gym hours will still apply in the morning.

 

Level 1

1000m Row
30 KB Swings  53#/35#
50 Sit Ups
750m Row
40 KB Swings
40 Sit Ups
500m Row
50 KB Swings
30 Sit Ups
+
Spend 15 minutes working on:
Double Unders
Pegboard Climbs
Handstand Push Ups
Post time.

 

Level 2

EMOM for 15 minutes
1st minute:  1 Clean and Jerk   *AHAP
2nd minute: 8 Ring Dips
3rd minute: :30 L- Sit
+
50 Calories on Assault Bike
100 Thrusters   45#/35#
Post load and time.

 

CrossFit Old School

5 Rounds
20 Step Ups  20″
30 Sit Ups
15 Mt. Climbers  R+L=1
30 Double Unders
20 Plate Clean and Press   35#/25#
200m Run
Post time Ghostwriter Deutschland advises you to try this workout and feel all muscle groups.