Announcements Weekly Snapshot: 12-1-14 How can the sport of CrossFit serve as a springboard for other athletics? https://youtube/watch?v=aRHdp_hc028 The Thursday evening workout will be a ***LONG*** one. We will have both class times available; however, there will not be any division between the two. Those who show up at 5:30pm will start the workout after their warm-up, and those who come to the 6:30pm will start the workout immediately following their warm-up. Order will be determined on a first come first serve basis. Thanks! Main - CrossFit View Public Whiteboard: bit.ly/1I1yvfr Get-low (No Measure) 2 Rounds 10m Squat Walk 10m Leg Swing - Toe Touch 1Round 30 secs Arm Circles (Palms up/down - forward/back) 30 secs Bearhugs 3000, 300, 30, 3 (Time) Rx Plus 3000m Row 300 Double-unders 30 Burpees 3 Mile Run Rx 1,500m Row 150 Double-unders/SU Combo 15 Burpees 1.5 Mile Run Previous workout can be found in your Performance tab; however, burpees have been added so the time will be skewed. (Aug 16. 2014) Time Estimates: Rx Plus = 50mins - 1hr. Rx = 30-40mins 3000m Row (15-18mins) 1500m Row (9-12 mins) 300 Double-unders (3-6 mins) 150 Double-unders/SU Combo (3-6mins) 30 Burpees (~2mins) 15 Burpees (1-2mins) 3mi Run (21-24mins) 1.5 Run (15-20mins
Posted on: Thu, 04 Dec 2014 00:01:19 +0000
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