6/4/2012

6/4/2012

CrossFit 540: 5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Foundation/Beginner session at 5.30 pm North

Lots of new people to the gym.... so this will be a first for a few!

Last weekend we had a holiday!  And you know what comes after a holiday with our group.

The Filthy 50
50 Box Jumps
50 Jumping Pullups
50 KB Swings 35/25
50 Lunges
50 K2E
50 Push Press 55/45
50 Back Ext
50 Wall Balls
50 Burpees
50 DU (100 singles)

Start where you want, but go in order...

K2E demo.... notice towards the end when they are showing hi rep examples.... they point out that the athlete gets shady....  nobody likes shady.  Unless you burn easy.  And we are a bunch of tan suckas