5.16.12
by Craig
Because lets be real…Who isn’t a fan of Van Damme?
CROSSFIT
3 rounds of max l sit hold
then:
5 rounds for time of:
5 Ring Dips
10 Handstand Push-ups
15 Pullups
BOOTCAMP
3 Rounds Max L sit Hold
then:
5 rounds for time of:
5 Ring Dips
10 Handstand Push-ups
15 Pullups
BARBELL CLUB
“Death by”
10m Bear Crawl
Deadlift (60-65% of 1 Rep Max)
Pull-up
Then
In 3 mins
Row 250m
7 Burpees
Max Distance Zurcher Yoke Walk 275#/185#
6:45 BEGINNER CLASS
3 rounds, 1 minute stations
Row
MB Thruster
Box Jump
MB Push Press
Full situps
Burpees
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.
REMINDERS:
- The gym will be closed the Friday and weekend of Memorial Day.
- We will be hosting Memorial Day Murph on…you guessed it…Memorial Day.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm/8-9pm
Friday: NONE
Sat-Sun: 10-12
http://www.youtube.com/watch?v=aR8WQzlU1Qc&feature=player_embedded
can forget the dance moves and bar fight
http://www.youtube.com/watch?v=CE8XKeN0zk4