Reminder: We will be having our 15th Annual Thanksgiving Day Workout at 8:30 am on Thursday.  Our first class on Friday, 11/24/2017, at 8:00 am.

 

Level 1

 

100 Ab Mat Sit Ups
100 Squats
+
5 Rounds
200m Run
10 Power Cleans  95#/65#
10 Pull Ups
10 Box Jumps  20″
10 Skater Plyos  4′  R+L=1
Post time.

 

Level 2

 

5 Rounds
10 Back Squats   225#/155#
15 GHD Sit Ups
+
1200m Run
+
3 Rounds
10 KB One Arm Clean and Jerk  Right Arm 53#/44#
10 Burpees
10 KB One Arm Clean and Jerk  Left Arm
10 Toes to Bar
Post time.

 

CrossFit Old School

 

10 Rounds
10 Calories on Assault Bike
20 Russian KB Swings  53#/35#
30 Double Unders
Post time.