For time:
50 Sit-ups
50 Jumping Squats
30 second Plank hold, Left side
50 Jumping Lunges
30 Second Plank hold, Center
50 Jumping Squats
30 second Plank hold, Right side
50 Jumping Lunges
50 Sit-ups

Rest Day

For time:
2 pood kettlebell swing , 100 reps
At the top of every minute perform five burpees.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Ricky opens up the day with a 405 pound squat.

WEEKEND CLASS CANCELLATION

Classes cancelled this Saturday. We will be at Crossfit Rochester for the Hammerhead competition. We have a few members competing so anhy and all are welcome to come and show their support. There will be open gym time Sunday from 10AM till Noon.

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

For time:
Bodyweight Clean and Jerk
Men: 3000 pounds
Women: 2500 pounds

Divide your bodyweight into the required amount of pounds to get your reps.

Ten rounds for time of:
10 Pull-ups
10 Box jumps, 24 inch box