cancelation 9/8/11

The 7am class tomorrow on 9/8/11 will be canceled, sorry for the late notice.

9/8/11

bench 5x5

front squat 5x3

then

12 t2b

400 m run

10 ring push ups

x4

LABOR DAY 9/5/11

REMINDER: We will only be having a 10am class today. So sleep in, come work out and enjoy the rest of your day off guilt free.

power clean 5x5

kipping skills

then

9 deadlifts (155/110)

12 push ups

15 box jumps (24/20)

9/2/11

ohs 5x3

skill work

then

15 slammers

30 alt. dead hang and clean

200m run

x5

Holiday Schedule

Just a reminder we will be closed this Saturday 9/3/11. We will be going to CrossFit En Fuego at 9am, all members are welcome to come join in on the 31 heroes workout which we will be doing there.

As for Monday 9/5/11 we will only have a 10am class. If anyone would be interested in adding a 11am class then let me know by Saturday. If we have more than one person interested then we will do it.

Have a safe and fun Labor Day!

9/1/11

deadlift 5x5

bench 5x5

then

15min AMRAP

10 pull ups (strict/band)

20 sit ups

40 double unders

8/31/11

power clean 5x5

2 min max supine ring row

1min hollow rock x2

then

30 squat clean and jerk

75% of bw

8/30/11

back squat 5x5

shoulder press 5x3

then

400m run

15 kb swings (24/16)

pull ups

x5

8/29/11

snatch 5x3

2hand kb release 2min max

then

snatch/ burpee box jumps

10-8-6-4-2

31 Heroes WOD

31 Heroes WOD

Location: CrossFit En Fuego

Lutz, fl on corner of 41 and 54

Time: Sept. 3rd at 9am

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