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1/22/2012

Monday

Please read the post below about the new price changes! Must submit request before February 1st. Thanks!!!

We will be starting a beginners class today, at 6:30 pm. If you recently started at the gym and are still a little unsure about the group classes, come hang out with Mollie on Mondays and Jeff on Wednesdays at 6:30 pm.

Also: Run club tomorrow will meet at Crossfit NOLA, NOT the track! Thanks!

Warm Up:

Double under Flights: 3 min
10 Wall Squats
Couch Stretch 1 min each leg
10 Jump Squats
Small/Med/Large Arm Circle cycle (10 reps each) forward/back
10 Overhead Squats/bar

Strength: Front Squat
1-1-1-(1-1)
Find 1 rep max
Between sets do mobility: Squat in bands/ Lat stretch w/bands

WOD: (20 min cap)
For Time
40 lunges
30 Thrusters 65/45lb
30 pull-ups
40 lunges
30 Thrusters 65/45lb
30 Pull-ups

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