1) Snatch (power or full):
Spend 12 minutes working up
to a max weight for the day. If
you feel good, go for a new
1RM.
2) 10 min AMRAP
10 overhead squats (95/65lbs)
10 pull ups
Run 200m
Endurance WOD:
3 rounds - 90 sec ON - 90 sec OFF
3 rounds - Read more »
1) Front Squat
3 sets x 5 reps
(Goal is to achieve a new 5RM.
Compare to 12/9)
2) 5 rounds for time:
30 double unders
15 push ups
15 lunge steps
Endurance WOD:
Run: off
Tri: off Read more »
Our next 2 week "On- Ramp" beginners program will begin Monday, January 6th at 5:30pm. For more information or to sign up send us an email at info@crossfit28.com
Get the new year started right, by taking part in our gym wide 8 week challenge beginning January 11th! Click on the Whole Life Challenge for more details!
Holiday Schedule:
Holiday
1) Front squat
3 sets x 4 reps
2) 5 rounds:
Row 500m
rest 3 minutes
Endurance WOD:
Tuesday
Run - (half) 4 x 1 mile repeat with 5 minute rest
(Whole) 6 x 1 mile
Tri - 20 mountain bike (TT) Read more »
If you need a last minute stocking stuffer, pick up a free $100 gift certificate. They are free for you to give to your family and friends. The recipient receives $100 off their 1st month! Pick one up in the office!
Our next 2 week "On- Ramp" beginners program will begin Monday, January 6th at 5:30pm. For Read more »
If you need a last minute stocking stuffer, pick up a free $100 gift certificate. They are free for you to give to your family and friends. The recipient receives $100 off their 1st month! Pick one up in the office!
Our next 2 week "On- Ramp" beginners program will begin Monday, January 6th at 5:30pm. For Read more »
12 Days of Christmas
Do this to the tune and pattern of the carol. First round do 1 snatch, 2nd round do 2 muscle ups (pull ups) + 1 snatch. 12 rounds total. You will have an option to stop at 20 or 40 minutes.
Rx
1 Power Snatch (135/95lb)
2 Muscle Ups
3 Cleans Read more »