Friday, February 17, 2012

REMINDER: QUARTERLY CONSULTATIONS
IF YOU HAVE NOT HAD YOUR MEETING WITH MIEKA OR ME YOU NEED TO EMAIL US TO SET UP A TIME. THESE MEETINGS ARE VERY IMPORTANT! I DON'T KNOW OF ANY OTHER CROSSFIT THAT TAKES THE TIME FOR ONE ON ONE CONSULTATIONS FOR GENERAL GROUP MEMBERSHIPS.

TAKE ADVANTAGE OF THIS OPPORTUNITY.


Beginners: 5 ring rows on box @ 52x2, 5 reps
Intermediate: 1-5 chin-ups or pull-ups
Advanced: Arms only rope climb, straddle. Make sure you begin with your heels off the floor. As soon as your legs drop, stop and come down the rope, finishing with your heels off the floor. 1 rep.
rest 60 sec.
10 Push Press 85/125 lbs (You must clean the bar).
rest 90 sec
10-50 double unders AFAP
rest 2 minutes
10 pistols (5 per leg) Advanced do weighted pistols, Intermediate: to a determined height, beginners: 15 air squats
rest 60 sec.
4-5 sets