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Wednesday January 13, 2015

Get out of the hole Ross!!!

 

 

 

**Announcements, etc...** 

  • WEBSITE UPDATE!  This will likely be the final post on this ol' thing.  New site goes live today!  Remember, go to the blog page of the new site for announcements, workouts, etc.  See you on the other side! 
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. 21-15-9 rep rounds for time:

  • deadlift (275/185)
  • box jumps (30/24)

B.  3 rounds for time:

  • 100 double-unders
  • 20 burpees
  • 2 min plank hold

 

 

 

 

CSPORT

A. EMOM x 6 min
8-12 burpees

B. EMOM x 6 min
40 sec row or airdyne sprint

C. EMOM x 6 min
15 wall balls

D. 4 rounds for time:
400m run
10 box jumps
20 sit ups
30 sec plank (add weight to increase difficulty)

 

 

 

COMP

*rest day

 

 

 

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Reader Comments (2)

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great blog

June 13, 2017 | Unregistered CommenterTom Rohilla

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