2-17-14 Presidents Day Schedule

intrest and comitment

1k row 40 Wall Ball 25 Push-up 40 Wall Ball 25 Push-up 500m row

We will hold all regularly scheduled CrossFit and Strength classes on the 17th except for the noon classes. So we will hold classes at 5:15 am, 6:15 am, 7:00 am, 9:00 am, 4:15 pm, 5:15 pm and 6 pm.

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike