TGIF 171229

CrossFit Denham Springs – CrossFit

QOD:
You have never really lived until you have done something for someone who can never repay you.

This is the final week of 2017 so let’s make it a good one.

NO CLASS ON January 1, 2018!

New Class Schedule starting Jan 2nd
MONDAY – 5:00 & 9:00am, 1:00, 4:30, 5:45, & 6:45PMpm

TUESDAY – 5:00am, 9:30pm (CARDIO -45 min), 4:30, 6:00 (CARDIO -45 min), & 7:00pm (CARDIO – 45 min)



WEDNESDAY – 5:00 & 9:00am, 1:00, 4:30, 5:45, & 6:45pm

THURSDAY – 5:00am, 9:30am (CARDIO – 45 min), 4:30, 6:00 (CARDIO -45 min), & 7:00pm (CARDIO – 45 min)



FRIDAY – 5:00 & 9:00am, 1:00, 4:30, & 5:30pm

SATURDAY (BRING A FRIEND) – 9:00am

Warm-up (No Measure)

3 Min Row or Bike

3 Rds:

30 Singles

10 x Lunge right leg, left leg, good morning

5 Kip Swings

5 OHS (bar)

Metcon (AMRAP – Rounds and Reps)

As many rounds and reps as possibke in 12 minutes:

15 Power Snatch (75/55#)

10 Toes 2 Bar

15 Thrusters (75/55#)

10 Toes 2 Bar

Metcon (Time)

Pull-up/Chest 2 Bar practice

10-1 rest 3 minutes then do 1-10

*All sets are to be done unbroken

Pages:
Edit