07/10/10 – Super Saturday

NEW FUNDAMENTALS – The next Fundamentals group will start on Tuesday, July 20th @ 6pm.  The Fundamentals class is an introduction to the fundamental moves of Crossfit which included weightlifting, gymnastics and cardio.  The class will meet for four (4) weeks on Tuesdays and Thursdays from 6-7pm.  Please sign up HERE if you are interested

Today’s Links –

Karen and her paraphernalia
Karen and her things
Leonor working on kettlebell swings
Leonor working on kettlebell swings

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • WOD – For time
    • Run 3 laps (approx 900m)
    • 50 Ring Rows
    • 75 Burpees
    • 100 Weighted Lunges (50 steps each foot – 45lbs/25lbs)
    • Run 3 laps
      • NOTE – You can partition the Ring Rows, Burpees and lunges however you like.  The runs must be completed as listed.
  • 3 x 15 Knees to Elbows