Heads up for next week

Coach Jesse and Coach Natalie will be going away on vacation next week. We will still have morning and evening classes but some will not run just for next week. We will keep you updated via the site or facebook. Sorry for any inconvenience.

6/21/11

clean and jerk 5x5

then

"randy"

75lb snatch x75 for time

Welcome

We would like to welcome Henry and Courtney to the growing family here at CrossFit Spring Hill.

6/18/11

fundamentals class:

air squat 4x10

pull ups with bands 4x5

then

5 push ups

10 slammers

200m run

x4 for time

oly class:

snatch

work on technique then work up to a heavy single

 

6/17/11

ohs 5x5

push jerk 5x3

then

"Fran"

21-15-9

thruster (95/65)

pullups

International Fight Gone Bad 6

We will be hosting the FGB 6 here at our box on September 17.

6/16/11

deadlift 5rm

k2e 3x failure

then

2min burpees

2min rest

2min boxjumps (24/20)

2min rest

2min sit ups

3min rest then repeat

 

some new faces

We would like to welcome some new members to the box. Mark, Clint, Sherri, Joe and Melissa. Have fun guys!

6/15/11

front squat 5x5

tabata squats, pull ups, push ups, situps

6/13/11

skill work

then

500m row

25 burpees

25 box jumps (24/20)

400m run

x3 for time

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