Saturday 5.16.2015

*Schedule Reminder: Starting this Monday (May 18th), we will be adding a 7am CrossFit class on Monday, Wednesday, and Friday.  The afternoon will remain unchanged for the moment, but we WILL be expanding that schedule in the coming weeks, so please stay tuned.

"FITNESS" & "PERFORMANCE"

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 25 minutes of:Station 1-10 Box Jumps5 Pull-UpsStation 2-10 Burpees5 Dumbbell ThrustersStation 3-300 Meter Run w/Med BallTeammates can only rotate after the running partner returns. Record total rounds and reps per station.

"COMPETITION"

For time:10 Muscle-Ups20 Deadlifts (315/215 lbs)30 Box Jump-Overs (24”/20”)40 Kettlebell Swings* (24/16 kg)50 Double-Unders50 Calories of Rowing on Concept 250 Double-Unders40 Kettlebell Swings* (24/16 kg)30 Box Jump-Overs (24”/20”)20 Deadlifts (315/215 lbs)10 Muscle-Ups

"ENDURANCE"

Every minute, on the minute, for 32 minutes (8 sets):Minute 1 – Run 300 MetersMinute 2 – Double Unders x max repsMinute 3 – Plank Hold x 60 secondsMinute 4 – Rest