class schedule for June 27-July1

Monday 6/27

7am Joe, 6pm Joe, 7pm Dave

Tuesday 6/28

7am Joe, 6pm Joe

Wednesday 6/29

7am Joe, 4pm Dave, 5pm Dave, 6pm Dave

Thursday 6/30

7am Joe, 6pm Joe, 7pm Dave

Friday 7/1

7am Joe, 6pm Joe

The schedule will go back to normal on July second when Coach Jesse gets back in town. Sorry for the inconvenience on times but this will give everyone a chance to get to work with our other coaches.

 

 

 

6/23/11

back squat 5x5

shoulder press 5x5

then

10 supine ring row

7 kb swings

200m run

x5 for time

6/22/11

skill work on du's

deadlift 5x5

then

10 wall ball (20/10)

15 sdhp

20 sit ups

1min rest

x5 for time on each round

time on rounds should stay consistent or get better

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

 

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