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Thursday 17Oct13

Important Dates:

Oct 19th: Lift Up Luke. Registration begins at 845am.  First Heat 930am.

Oct 24th (Thursday): NO EVENING CLASSES!!

Oct 26th: Jon Zajac Oly Lifting Seminar 8-10am.  $25/person.  Sign up starts next week.

Dec 7th: Christmas Party at ABC in Hburg.  X that evening off on your calendar!  6-9pm!  $20/person.  Sign up begins in 2 weeks.

 

Also, beginning in about 3 weeks our bathroom and shower room areas are being “updated”.  More details to come!!

 

 

Fitness

A. Back Squat 1×6 65, 1×6 75, 1×6 80, 1×6 80

 

B. 5 Rounds:

8 Front Squats (115/75)

16 Ball Slams (40/30)

24 Lateral Jumps

 

C. 4×10-15 Weighted Ab Mats

 

 

Performance

A. Back Squat 1×6 65, 1×6 75, 1×6 80, 1×6 80

 

B. 7 Rounds:

3 Thrusters (135/95)

10 KB Swings (32/24)

25 DUs

 

C. 3 x60 sec ON/60 sec OFF plank walkouts

 

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource