Monday 1/27/14

WE WILL BE CLOSED MONDAY & TUESDAY  DUE TO EXTREME COLD. We will have classes on WEDNESDAY.

CROSSFIT:
Due to the extreme cold I will post a tabata monday, tuesday , and wednesday. You can then perform it in the gym OR at home. It will be cold outside-Dress for the weather!!
Ust tabatasongs.com to perform your tabata at home. Write down the reps for each interval so you don’t loose track of how many you have done. You should have 8 intervals for each movement.

Today’s Tabata:
Box Squats- make sure you pull your belly button to your spine, then reach to the bow or chair with your hips, keep your shins vertical.
Burpees
Supermans- lay face down, hands and feet stretched out. Raise arms and legs off the floor. each raise is one rep.
Wall sit stick-ups- wall sit with knees squeezed together, move arms up and down the wall, each arm raise is one rep. keep shoulders, back, and arms in contact with the wall.
SHE:
A. BS @20X1; 2,1,1,1,1; rest 2-3 min
B. Snatch – build to a heavy single in 10 min
C. 3 sets: Amrap 60 sec – CTB pull up; rest 120 sec
+
6 min amrap @open pace:
6 PS (65#)
6 box jump (20”)
20 DU

rest 10-15 min

For time @MAX EFFORT:
Row 1400m

BEING:
Row 1k for time

rest 20mins

Row 1k for time

Notes:
– all out effort on first row
– all out effort on second row
– record times for both

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