Friday, August 31, 2012

Saturday September 1

8:00 Class

2000 m Row

Cindy

20 Min AMRAP

5 - Pull Ups
10 - Push Ups
15 - Squats


9:00 AM Class is Canceled so that everyone can go to the Jump Rope Seminar at Glenwood Springs CrossFit

9:30 AM - 11:30 AM

Just show up with a check or cash. Don't miss out on the Double Under Seminar.


Address

Glenwood Springs CrossFit
3421 S. Grand Ave
Glenwood Springs, CO 81601
Just past Berthod Motors
970-948-2695

Wednesday, August 29, 2012

Thursday August 30





What is CrossFit?



3 Rounds of:
Max Reps in :40 (:20 rest) of:

 HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups


1 Mile Run

Tuesday, August 28, 2012

Wednesday August 29


Splits






"RANDY"
For Time
75 Snatch (75/55)



20 min of Splits Work

Tuesday August 28



I AM a Champion


Warm Up

100 Sit Ups
30 Double Unders


4 Rounds of 

30 Push Ups
4 Rope Climbs


Then:

16 Lengths of Bear Crawl

Sunday, August 26, 2012

Monday August 25




Be the Hero of your Story


Warm Up:

800 m Run



3 Rounds For Time
 
15     Double Unders
6       Clean and Jerk
15     Double Unders
5       Hand Stand Push Ups
15     Double Unders
4       Bar Muscle Ups


75 O-Shiz Front Squats