Work 40 seconds, rest 20 seconds.  Complete 5 rounds.

Air Squats

Ring Rows

Hindu Push Ups

Jump Rope

Ab Mat Sit Ups

No Boxing Tonight!!  Come to open gym between 3:30PM and 5:30PM and try the CrossFit Hero Workout “Coe”!!!!   

Work 30 seconds, rest 15 seconds and rotate.  Complete 6 rounds.

Split Jumps

Pledge Push Up

Agility Ladders – 2 step forward/side/side

Whipping Russian Twist

Squat Thrust + Dead Clean

10:00 Strength Couplets

Alternate exercises with your partner

Round 1

DB Strict Press x 1,2,3,4,5

Ring Rows x 2,4,6,8,10

Round 2

DB Front Squats x 2,4,6,8,10

AB Wheel Roll Outs x 2,4,6,8,10

Bonus Round

Tabata Couplets

Round 1

Push Ups / Sumo Deadlift High Pull

Round 2

Lateral Jumps / Plank Hold

Round 3

Pull Ups / Ab Mat Sit Ups

Racked Lunges 5 x 5 per leg

5 Rounds For Time

Box Jumps x 10

Leg Raises x 20

Snatches x 15 per side (Men 24kg, W 16kg)

Heavy Thrusters 5 x 5

Helen

3 Rounds—Run 400m

21 American Swings (M24kg, W 16kg)

12 Pull Ups

We are hosting a Kettlebell seminar this weekend.  Sorry for the inconvenience but we have changed the weekend schedule.  We want our coaches to be the best and get trained!!

Friday – 5:30PM Class Canceled.  Come Check out the Bodyweight Training Semianr instead.  You will learn tons of never seen before push ups, squats, lunges, pull ups and ab exercises!

Saturday 7:00AM, 8:00AM Class

Sunday 8:00AM Class

The 5:30PM class is canceled.  No Boxing Tonight!  Come to the Bodyweight Training Seminar instead!!!!  Last chance to train with one of the top coaches in the country.  SIGN UP NOW!!!

Heavy Tabata

Gorilla Cleans

Bicycle Crunch Chest Press

Racked Lunges

1 Arm Rows

Suitcase Swings

Last Day to sign up for the Bodyweight Training Seminar!!  Sign up now!!

Turkish Get Ups 5 x 2 per side

 10 Reps to 1 Rep

Snatches per side

Dips

Windmills

Ab Mat Sit Ups

Workout, Get Smart!

Strength Couplets

Find a buddy!  One person works while the other rests.  Alternate Exercises.

Round 1

DB Kbell Front Squat Ladders x1,2,3,4,5

Ring Rows x 2,4,6,8, 10

Round 2

See-Saw Press Ladders x 1,2,3,4,5 per side

DB Swings Ladders x 2,4,6,8,10

Bonus Challenge Round