Charles actually using the sledge for what it was meant for last weekend!
**Announcements**
- Beginner Barbell class W/ coach Ian! Come learn the basics of Olympic Weightlifting. Great for experienced lifters who want to tighten up their fundamentals too. Thursdays at 5:30pm!
CROSSFIT
S&P Cycle: squat – pull – PRESS – pull – off
A. bench press: max reps @ bw/70%bw x 4; rest 3-4 min
B. 5 rounds for time:
- 15 KBS (70/53)
- 12 ring dips
- 15 GHD situps
CSPORT
A. 3 rounds:
- 30 sec unbroken full speed air squats
- 90 sec plank hold
*rest 30-60 sec bt rounds
B. DB reverse lunges: 3 x 15 (ea. side); rest 2 min, (no alternating – one side at a time)
C. 3 rounds AFAP:
- 50 double-unders
- 40 situps
- 30 pushups
- 20 cal row
- 10 burpees
Class WOD
A: 10/10/8/ran out of time @ 195
100 cal assault bike
2 k row
1 mile run
23:56
CLASS WOD
A. 165
B. 14:50 Rx 20:36 w 800m run
Class WOD
Warm-up
4 x 50 Cal assault bike (rest 1 min btwn)
A: 195#
B: 11:26 Rx