Monday September 17, 2012

For those wanting to begin CrossFit. We have a CrossFit bootcamp beginning on October 2. It will run for all of October, 12 classes. It will introduce the new person to CrossFit. So ask that person who has been wanting to get involved in our gym to sign up today. WOD Strength and muscular endurance.

squat clean - build to a max - rest as needed

Then. Front Squat - 3sets, 3 reps@ 80%; rest 90 sec between sets

Then.. unbroken wall balls - 3 sets max attempts - rest 90 sec b/t sets