HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Group Class Workouts October 5th

The following workouts are writen for the top athletes in the gym. During class, your coach will meet you where you are and help you scale the workout so that you have a fun, challenging, and effective workout. Our goal is for you to leave each class feeling healthier, happier, and stronger than the day before aiming for incrimental progress.

MONDAY

3 Rounds For Time
• 15 Dumbbell Hang squat clean
• 20 Push-Ups
• 30 Double Unders

♀ 35-lb. DBs ♂ 50-lb. DBs

TUESDAY “GAMES 2007”

For time:
• Row 1000 meters, then
Five rounds of:
• 25 Pull-ups
• 7 Push-Jerks (135/85 lbs)

WEDNESDAY “2012 CHIPPER”

For time:
10 Overhead Squats
10 Box Jump-Overs
10 Thrusters
10 Power Cleans
10 Toes-to-Bars
10 Burpee Muscle-Ups
10 Toes-to-Bars
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats

M: 155-lb. OHS, 24in. box, 135-lb. Thruster, 205-lb. Power Clean
W: 105-lb. OHS, 20-in. box, 95-lb. Thruster, 125-lb. Power Clean

THURSDAY

4 Rounds on the 4:00
4 Turkish Get-ups, 35/26-lbs
15/11 Calorie Bike

FRIDAY

BACKSQUAT 10-8-6-4-2

SHOULDER PRESS 10-8-6-4-2

DEADLIFT 10-8-6-4-2

SATURDAY

AMRAP 25
15 Pull-ups
12 Pistol Squats
9 Ring Dips
6 Box Jumps 36/30-in
3 Rope Climbs

SUNDAY

10 Rounds For Calories of:
2-minutes of Rowing
2-minutes of SLIPS

Partners will alternate
One partner rows while
the other practices SLIPS

Tie-Dye MKT T-Shirts and Tanks

This Sunday at 2:00 pm.

Bring a Friend For Free

All levels partner workout, this Sunday at 1:00 pm.

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Take the first step towards getting the results you want!