Call Us: (609) 384-6380

14.07.08

7
Aug

14.07.08

Happy Birthday Coach John!!!

 

 

Remember that if you plan to pay by check or cash for your membership fee that it needs to happen by Saturday. Your next month will still start as normal, at it’s regular time.

Saturday we are having a fundraiser to assist the family of Elena, a 19 month beautiful little girl, as she undergoes cancer treatment.  We will be starting at 9am and will be going until everyone has gotten their fill of working out. Please invite anyone interested to participate. CrossFitters and Non alike. EVERYONE is welcome.

 

WOD

Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Sets 5-8 – 1 rep

Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Russian Kettlebell Swings (2/1.5)
Minute 2 – 10 Overhead Walking Lunges (45/25)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

1375046_10201860759991061_1188032478_n

Leave a Reply