4 Person Team Workout

3 Rounds of 1 Minute Max Rep Efforts, With 1 Minute Rest Between Rounds.

9am Class

Overhead Squats 95#/63#

Burpees

Power Clean and Jerks 135#/93#

Pistols

Cal Row

10am Free Class

Goblet Squats 53#/35#

Burpees

DB Push Press 35#/25#

Pistols

Cal Row

Coaching Tips:  Scale load and movement to match your current fitness level.  This workout will begin with team member 1 starting at the 1st exercise and completing as many reps as possible in one minute.  When that one minute is up, #1 will move to the next exercise and #2 will start on the 1st exercise.  At the end of minute 2, #1 will move to the 3rd, #2 will move to the 2nd and #3 will start on #1.  At the end of the 3rd minute, #1 will move to the 4th, #2 will move to the 3rd, #3 will move to the 2nd and #4 will  begin the first exercise.  At the end of the 4th minute, #1 will move to the 5th exercise (Cal Row), #2 will move to the 4th, #3 will move to the 3rd, #4 will move to the 2nd.  After the 5th minute, #1 rests while the rest of the teammates work, then on the 7th minute, #1 starts the 1st exercise again and #2 is resting, etc…  Continue in this manner until all rounds have been completed in this fashion.

Thank you for the great turnout for our Grand Opening yesterday.  Good food and "Fran Fun" was had by all, or at least all who came dressed to play.  Thank you to Dave Castro, CrossFit HQ Director of Training, Ryan Williams, Forged Clothing VP of Design, and Tim Chan from CrossFit SoCal for stopping by to check out our new facility and celebrating with us.