1) Bench Press
3x3 Ascending
2) With a Partner For Time:
400m Farmer's Walk (32/24)
80 Single Arm alt KB Swings
(32/24)
70 Wall Balls (20/14)
60 Hand Release Push Ups
50 Box Jumps (24/20) Read more »
1) 3 and 3s
3 sets of 3
Snatch Grip Behind the Neck Push Presses+ 3 OH Squats
2) 10 min AMRAP
1 Hang Snatch (135/80)
20 Double Unders
8 Chest to Bar Pull Ups
10 V Ups Read more »
1) 3 Rounds Not For Time
10 Shoulder Taps
5 Tall Box Jumps
5 Broad Jumps
10 Alt Pistols
2) With a Partner
Run 1 Mile together
100 reps
Run 1 mile
100 reps
Reps can consist of any of the following movements:
Air Squats, Abmat Sit Ups, Hand Release Push Ups, Burpees, or Walking Read more »
1) Backwards Lunge 3x4
(2 reps each leg) Ascending
2) 4 Rounds
Run 200m
3 Ring Dips
3 KB Thrusters Right Arm (24/16)
3 KB Thrusters Left Arm (24/16)
3 Handstand Push Ups
Rest 5 min
4 Rounds
Run 100m
6 Ring Dips
6 KB Thrusters Right Arm (24/16)
6 KB Thrusters Left Arm (24/16)
Read more »
Our next Ladies Only Get Fit Bootcamp begins Monday, February 2nd at 6:30pm! Click here for details and to sign up!!
Tell your friends.. our next 2 week beginners program starts Monday, February 2nd! Email us at crossfit28fitness@gmail.com for all the details!
Need a few new recipe ideas? Join us Friday, January 30th for a Read more »
Get Fit
Ladies Only
Bootcamp
Ladies… Are you looking for something different to “kick start” you fitness program? Introducing our Ladies only Get Fit Bootcamp. Our Get Fit Bootcamp is designed for someone who wants to increase her endurance, stamina, and get toned in a fun, friendly, ladies only environment. Each session will consist Read more »