January 31, 2012
20 min AMRAP
10 Thrusters (135/95)
10 Burpees
10 Upright Rows w/ kb (70/55)
10 Ring Dips
Today's forecast: Great chance of self efficacy and rising
Monday
January 30, 2012
4 Rounds for time:
6 Power Snatch (115/75)
30 Double Unders
5 Handstand Push Ups
20 Kb swings (55/35)
Reminder: There is no longer a 6am on Tue or Thur or 9:30a on Fri. Also, be sure to train hard and train smart, don't be left on the sidelines...
Friday
January 27, 2012
2 rounds for time:
10 Burpee Pull-ups
20 Squat Box jumps (24/20)
30 Sumo-deadlift high-pull (95/65)
40 sit-ups
50 m sprint
Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.
Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes. There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.
All other classes will remain the same!
Thursday
January 26, 2012
Strength: Front Squat 3 X 1 at 1.04%
Then...
AMRAP 8 minutes
10 Overhead Squats (115/75)
25 calorie row
Rest 3 minutes
AMRAP 8 minutes
15 ring push-ups
9 ground to overhead (115/75)
Exciting Crossfit Sky changes starting February 1st...Lower dues, drop-in fees, Crossfit Sky punch card and new class times! Ask one of your trainers for more details.
Class changes starting Feb. 1st: Monday, Wednesday and Friday 6 am classes. There will NO LONGER will be a 6 am class on Tuesday and Thursday.
Monday - Thursday 9:30 am classes. There will NO LONGER be a 9:30 am on Friday.
All other classes will remain the same!
Monday
January 23, 2012
First 20 minutes of class Levels Testing.
6 rds. for time:
10 dumbbell thrusters (40/25)
10 burpees
10 walking lunges with plate overhead (45/25)
20 Double-unders
