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Friday October 12, 2012

GI Jane!

Weekend Hours
Saturday 9AM Group WOD
Saturday 10AM Mobility Wod
Saturday Noon Group WOD

Sunday
Closed Sunday

Last call for Paintball. Details here. Everyone is welcome!!!!

Had a request from Bethany, a Rocky Point CrossFitter from lululemon. It is her birthday and she requested a birthday WOD. “No box jumps” she requested. Normally that’s an automatic inclusion of box jumps. However, she (and a few others in the gym) are sporting some beauty box jump scars. Beth will be at the 4:30 WOD today. Wish her a Happy Cake Day and thank her for today’s peachy WOD.

Warmup:

Accumulate 3 Minutes in an L-Sit (from rings, dip station, boxes, hanging from bars – 10 minute time cap)

It’s going to be a longer WOD today.  After the LSits warmup your KB swing and push press. (30 min cap on WOD)

Fitness
3 rounds for time of:
400 m Run
30 Kettlebell Swings 10-25 lbs
20 Sit-up (standard)s 6-10 lbs
10 Push Presses 15-45 lbs
Post total time.

Performance
5 rounds for time of:
400 m Run
30 Kettlebell Swings 44/25 lbs
20 Sit-up (standard)s 16/10 lbs med ball
10 Push Presses 65/45 lbs
Post total time.

or
3 rounds for time of:
400 m Run
30 Kettlebell Swings 55/35 lbs
20 Sit-up (standard)s 20/14 lbs med ball
10 Push Presses 95/65 lbs
Post total time.

RX
5 rounds for time of:
400 m Run
30 Kettlebell Swings 53/35 lbs
20 Sit-up (standard)s 20/14 lbs med ball
10 Push Presses 95/65 lbs
Post total time.

Contact Us Today And Get Into The Best Shape Of Your Life…

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