Blog

Wednesday 02Oct13

Wild Mobility!  Can any of you do that?!

 

News and Notes:

1. Clothing Drive NOW through Oct 19th (Lift up Luke event).  All clothing is accepted!

2. New prices are active as of yesterday.  In addition to the Unlimited Monthly changes, packages are now 10 sessions for $115.

3. We are starting a newsletter soon!  Please let us know what you want to see in it!

 

 

Fitness

A. Floor Press 4×8

 

B. 3 Rounds

6 Mins ON/2 Mins Rest

Row 500m

then…AMRAP…

15 DUs/30 Singles

15 Box Jumps (24/20)

15 KB Swings (1.5/1)

 

 

Performance

A. Bench Press 5.5.5 x 3, rest 15 secs, rest 2:30

 

B. 6 Min AMRAP:

5 Burpees

5 Pull Ups

100m Sprint

 

*Rest 2 Mins

 

6 Min AMRAP:

10 Ball Slams (40/30)

10 Box Jumps (24/20)

5 KB Snatch/arm (1.5/1)

 

*Rest 2 Mins

 

6 Min AMRAP:

5 Push Press (115/80)

5 TTB

25 DUs

 

**ALL WORK WILL BE DONE AT 80%.  A very “active” recovery.

 

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource