Class Schedule
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4/15/13 Monday


For Time:

Row 1000 meters or Airdyne 60 calories
30  Sit-ups
Row 750 meters/Airdyne 50 calories
50 Sit-ups
Row 500 meters/Airdyne 40 calories
70 Sit-ups

*The winner of each class gets to watch everyone else accumulate 3min of a front plank*



Build to a heavy Muscle Snatch in 10min

B.  Power Snatch + Snatch; 1 rep of each x 6 sets

Rest as needed

*Goal is perfect posture and position Not load*

For max reps:

1 Minute of Muscle-Ups
 or CTB Pull-ups

Rest 60 seconds

2 Minutes of Ring Dips

Rest 60 seconds

3 Minutes of Push-Ups
(thighs must not touch ground in order for pushup to count)

Glute-Ham Raises @ 3011; 6-8 reps x 3 sets, Rest as needed