Monday 20Jan14

Attention “Newer” Members: There are sign up sheets posted in the doorway to the main gym for our next Intro Rowing Class.  There are also sign up sheets for the regular rowing club.  We are not going to do the FB sign up for a bit to allow those who don’t have FB or watch FB every 13 seconds, a chance to sign up.  The Intro Rowing Classes are VERY important in your development in regular classes.  You will row faster and more efficient.  As a coach, it is easy to tell who has taken this class and who has not.



A. Pull Ups 5xME sets (*Do not change your peg height unless you got more than 40 reps last Monday!


B. 4 Rounds:

20 DUs/60 singles

20 Goblet Squats (24/16)

20 Burpees

20 Ab Mats

–rest 3 mins–

*25 min cap!


C. 3×60 sec Plank Holds



A. Back Squat 4×2-3 @33×1


B. 4 Rounds:

Row 300m

15 OHS (95/65)

15 Burpee Box Jumps (24/20)

15 Pull Ups

–rest 4 mins–

*32 Min Cap.


C. 3×10 GHD Sit Ups



75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource