Thursday June 20, 2013

Posted on Jun 19, 2013 | 0 comments

There are still spots open for the Dawg Pound, our advanced CF class this Saturday @ 10. Sign up!

 

Starting next week we will only be having the 7pm CrossFit Light class Tuesdays And Thursdays. We are opening up Monday and Wednesday nights for Specialty classes that will be having once a month. Stay tuned!

 

Skill:

3 Rounds not for time:

6-8 Strict Pull-ups

10-12 Dumbbell Rows

45 Second L-sit hold (accumulated)

 

WOD: (Also for CrossFit Light)

Tabata!

Box Jumps 24″/20″

Double Unders

Calorie Row

Pull-ups

Hand Lift Push-ups

A full tabata round (8 rounds of 20 sec of work, 20 sec of rest) of each exercise. Your score is your lowest number of reps completed in any of the 8 intervals. Ex: your lowest round of box jumps+ lowest round of double unders+lowest round of calorie row, etc……= your total score.