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.