The gym is closed this weekend, as CrossFit HQ is having its L1 cert at CFEC.  The classes will be replaced by a kickball tournament at Hillside Rec Center, just off Fletcher Parkway at 8:30 a.m.

 

Level 1

1 Mile Run
+
3 Rounds
40 Wall Ball  20#/14#
30 Double Unders
20 Deck Squats  25#/15#
10 Burpees
Post time.

 

Level 2

5 Rounds
10/7 Calories on Assault Bike
5 Hang Squat Snatches  115#/75#
– Rest 5 minutes –
3 Rounds
500m Row
10 Burpee Pull Ups
– Rest 5 minutes –
1 Mile Run
Post time minus 10 minutes.

 

CrossFit Old School

EMOM for 20 minutes
1st minute: 30 Double Unders
2nd minute: 5 Deadlifts / 4 Hang Power Cleans / 3 Jerks  95#/65#
3rd minute: 10 GHD Sit Ups
4th minute: 5 Burpees / 10 Overhead Walking Lunges  45#/35#
Post Rx or cycles completed.