TUESDAY 051413

Skill:

MONDAY 051313

SATURDAY 051113

25min partner  AMARAP 25 Pull Ups 50 HR Push Ups 75 Squats 100 Dubz 400m Run

FRIDAY 051013

Strength:

SCHEDULE CHANGE FOR 5/17 & 5/18

AS YOU MIGHT ALREADY KNOW, YOUR COACHES HAVE QUALIFIED FOR THE CROSSFIT SOUTH EAST REGIONALS!!!!

THIS IS THEIR CHANCE AT MAKING IT TO THE CROSSFIT GAMES!!!  

FRIDAY 5/17/13 WE WILL ONLY HAVE CLASSES AT 6AM, 7AM, 8:30AM AND 12PM

SATURDAY 5/18/13 WE WILL BE CLOSED 

COME OUT TO SUPPORT YOUR COACHES MAY 17 - MAY 19 AT 

Palm Beach Convention Center 

650 Okeechobee Boulevard West Palm Beach, FL 33401

VIEW VENUE AND EVENT DETAILS HERE

http://games.crossfit.com/region/south-east/schedule

HOPE TO SEE YOU THERE! :) 

THURSDAY 050913

"When Diane met Annie"

Wednesday 050813

Strength: Front Squats 2 x @ 70% 2 x @ 75% 6 x 3 @ 80%   WoD 12 min Partner AMRAP 15 Box Jumps (24/20) Hang Power Cleans

TUESDAY 050713

Skill: Skin the Cat Wod 4 Rounds 3min 400m Run remainder of time AMRAP: Push Jerks (135:95)  

MONDAY 050613

STRENGTH: Front Squat

• Warm-up: 6×60%, 6×65%
• Working set: 6x2x70% (6 sets of 2 at 70%)
• If you do not know your 1rm of front squats work with 80% of your 1 rm of back squats.

SATURDAY 050413

1-2-3-4-5-6-7-8-9-10 Front Squats 2-4-6-8-10-12-14-16-18-20 Pull Ups