080902 TUESDAY “New Schedule”
Our new schedule starts Today! Please note:
-No more ‘open gym’ during classes (i.e. working out on your own). Either workout with the class, or come during ‘Open Gym’.
-If you are more than 10 minutes late you might get bumped to the next class. See above about working out on your own because you are late.
-There is no more ‘Fundamentals’ or ‘Elite’ classes. Everyone who has completed the ‘Newbie Quick Start’ can go to any ‘CrossFit Class’.
Workout: It is time to get ready for the Fundraiser on September 27th. Please sign up and get people donating right away!
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post your score to comments.
Post thoughts to comments.