-- Any of our members know people who are interested trying CrossFit we are offering a FREE Trial Class Saturday March 21, 2015 at 12:00pm. Call the office 432-2102 for more info.
-- FNL 4 is next Friday starting at 6PM. We'll be taking on 15.5. We strongly encourage everyone to throwdown in this awesome environment. After party to follow at Jetty in the West End. Sign-up sheet is at the front desk!
-- The Explosive seminar is coming to Active Life! Today's workout was a quick preview of some of their teaching techniques. Signup @ http://xwod.ticketleap.com/kip/ -- 4/18/2015
17 Air Squats
7 Strict Pull Ups
7 Lunges (Each side alternating)
13 KB Swings (44/26)
E2MOM for 10 minutes:
5 Barbell Lunges (each side, alternating)
Increase weight each set. Done from the rack, in the back rack.
Classic CrossFit benchmark! If you can go unbroken, it then comes down to how fast you can run! The snow is gone, time to start taking it to the streets! (If you can't tell this is my favorite CrossFit Benchmark)
21 Kettlebell Swings (53/35)
12 Pull Ups
Cool Down: 1k Row at very easy pace+10 minutes of mobility. Focus on hamstrings and glutes.
2 rounds of
300 m row,
10 beat swings,
15 wall balls,
20 sit ups
30 double under or 10 attempts
10 lemon squeezes,
12 KB clean & jerks (35/26) 6 on each arm
15 KB swings 35/26
Rest 2 min
3 min AMRAP Burpees