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Happy 4th of July! There will be one class today at 11 am, with an hour of open gym following. Warm Up: 5 to 7 minutes 400m run 15 Jump Squats 15 Mountain Climbers 2 lengths Bear Craw 2 lengths Crab Walk Strength: Pullups Find a band or added weight you can do 3 sets of between 5 and 8 reps (strict) with. Rest 2-3min between sets. Work on mobility during rest time. WOD: With a Partner? 25 min cutoff 50 Pullups 10 Burpees 40 Pullups 20 Burpees 30 Pullups 30 Burpees 20 Pullups 40 Burpees 10 Pullups 50 Burpees  Whitney came back to visit last week, she still remembers how to overhead squat!
melissa v
7/4/2011 04:31:06 am
a little reminder to jeff -
Ginger
7/4/2011 06:20:48 am
Happy 4th Crossfit Nola!!! I miss you!! Comments are closed.
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