Blog

Tuesday 12Nov13

1. Bathroom renovations are underway!  They made a ton of progress today!  It’s going to look great when everything is complete.  Bear with us…

2. Sign up for the Christmas Party as soon as you can.

3. No evening classes on Wednesday, November 27th.  We will have Open Gym from 10am-Noon.

 

Fitness

A1. RDL 5×5, rest 60

A2. Ring Rows 5×5-8, rest 60

 

B. 7 Min EMOM

4 Clean and Jerks (135/95)

 

-rest 5 mins-

 

8 Min AMRAP:

Row 250m

15 Burpees

 

D. Max Plank Walk Outs in 60 secs x 2, rest 60

 

Performance

A1. Deadlift to knee-w/pause-to hip 5×3, rest 60

A2. Weighted CTB 5×2-3 reps, rest 60

 

B. 7 Min EMOM:

6 Clean and Jerks (145/105)

 

-Rest 5 mins-

 

C. 8 Min AMRAP

10 WBS (20/14)

10 Pull Ups (*Scale to 6)

 

D. Max Plank Walk Outs in 60 secs x 2, rest 60

 

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource