ANNOUNCEMENT:  We would like to see if anyone is interested in attending a Double Under Clinic at the gym.  We have a sign up sheet at the front desk, if you would like to attend.  We would, also, like to know what would be the most convenient time for you to attend.  Please, let us know.

 

Level 1

Perform 5 sets of the Shoulder to Overhead Complex
1 set every 2 minutes
3 Strict Press
3 Push Press
3 Push Jerks   *AHAP
+
AMRAP 1n 15 minutes
15 Plate Sit Ups   25#/15#
10 Deck Squats
15 Plate Squats
15/10 Weighted Push Ups
10 Pull Ups
Post load and rep total.

 

Level 2

10 Rounds
200m Run
Odd rounds:
15 HSPU
10 Alternating Pistols
Even rounds:
15 Hand Release Push Ups
10 Bar Muscle Ups
Post time.

 

CrossFit Old School

800m Run
+
3 Rounds
30 Walking Lunges
15 Power Cleans   95#/65#
15 Pull Ups
30 Sit Ups
+
800m Run
Post time.