101210 – Tuesday

101210 – Tuesday

• Fight Gone Bad 5 Video
• New CrossFitters everywhere! Please keep our tradition going of being a friendly box and introduce yourself to anyone you don’t know…it’s a pretty different world they’re entering and many people aren’t used to working out having people care about how they do and actually wanting them to succeed and hoping they become a part of our community. So give ’em a hand and help them fit in!

Monday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

WOD: 20 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow

All Levels CrossFit:

A1. Back Squat

5-5-4-4-4 (going up in weight each set to a heavy 4)

A2. Hand Stand Push Ups/HS Holds

8x after each set of A1 (HS Hold for 20 seconds as substitute)

B. 15 Minute AMRAP

400 Meter Run

21x KB Swing

12x Knees to Elbow