East, Friday, 12/28/2018

CROSSFIT

*Base Week

CROSSFIT

Strength

15 Minutes to Complete
Push Press
4 x 3 across @
85 – 90% of 1RM

Weightlifting

Every 2 Minutes for 10 Minutes

2 Pos Clean
Above Knee + Floor
*building
LEANX

3 Rounds:

2 Rig to Wall Shuttle Sprints
2 Rig to Wall Skips
10 Backward Arm Circles
10 Fwd Arm Circles
10 Trunk Twists

-then-

30 Sec on; 30 sec off x 6

1. 10 DB Floor Press INTO ME DB Bent over Rows
2. 10 DB Reverse Lunges INTO ME alt SL RDLs

-then-

30-20-10

Jumping Lunges
Tuck Ups

-Rest 3 Mins-

30-20-10

Ring Rows
DB STOH (35,25)

BOX NEWS

  • It’s not too late to sign up for the New Year Challenge!! Registration will be live until 1.3.2019, so if you haven’t joined in on the fun yet visit the front desk and sign up!!
  • If you are doing the New Year Challenge don’t forget to have your InBody Scan done this week. 

SCHEDULE NEXT WEEK

  • Monday – Regular class schedule until 1pm. 
  • Tuesday – Hangover WOD @ 9am, we will close @ 10:15 for the day
    • This will be similar to the Thanksgiving Day WOD of 3 partners and will be open to the entire community. No Open Gym. 
  • Wednesday – Return to regular schedule.