Saturday, April 6, 2013


  • Women's Only Class at 11am
  • The gym will be open tomorrow from 9am-11am to complete 13.5


8AM- Olympic Lifting Class

8am-12- Open gym to complete Crossfit Open Workout 13.5

10am- WEEKEND WARRIORS CLASS with Coach Sarah

3 rounds for time:

25 jumping airsquats

Run 800m

15 pushups

11am- Women's Only Class

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before repeating. On
call of "rotate", the athletes must move to next station immediately
for best score. One point is given for each rep, except on the rower where each
calorie is one point.

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