Monday 23Sept13

NEWS AND NOTES:

Dates to Remember:

Sept 28: CrossFit Hershey 3 Year Anniversary/Open House 10-1pm

Oct 19: Lift Up Luke 930-1230pm

Oct 26: Olympic Lifting Seminar with Jon Zajac (time and price TBA)

Nov 8: Barbells for Boobs at CrossFit 717

Dec 7: CrossFit Hershey Christmas Party 6-9pm at ABC in Harrisburg

Rates Change as of October 1st!  We are adding a Rowing class and expanding Open Gym hours a bit.  All of this begins in about eight days..

—–     —–     —–

Fitness:

A. RDL 4×8, rest 60 secs

B. Hang Clean 4×2, rest 60 secs

C. 4 Rounds:

15 Wall Ball Shots (20/14)

20 Ball Slams (40/30)

25 DUs

Rest 1 min

D. Weighted Ab Mat Sit Ups 5×10

Performance:

A. Snatch Grip RDL 4×5, rest 60 secs

B. Tall Drop Snatch 4×2, rest 60 secs

C. 4 Rounds:

30 sec Thrusters (95/65)

30 sec KB Swings (2/1.5)

30 sec Burpees

Rest 3:30

D. GHD Sit Ups 4×10, rest 45 secs (quick turnover)