Warm up and Roll out
Do 2 Clean and Jerks every minute for 10 mins.
5 Rounds for time
40 Double Unders
30 Sit ups or GHD's
20 Hand Release Push ups.
Skill Pull up Swing
Bonus:
Mobility Stretch: Hamstrings on the box and Plane Crash Victim Stretch
Welcome to Heather she is the newest member of our Crossfit family.
We will be having our Saturday class at the PG track At 9:00. The work out will be 4 Rounds for time Run 400 meters, 25 Squats. Bring your families we love to include our kids in crossfit.
We will also be hosting a BBQ in May for families.
Ok after eating like crap for 3 days I finally got back on track today.
ReplyDeleteB: protein shake with fruit and some pb
L: cheese burger and chicken ceasar salad
S: hot dog, 1/2 orange, pb
D: sesame chicken, rice, corn
s. peach yogurt
ReplyDeletes. string cheese, almonds, grapes
L. grilled chicken salad, tomatoes, and a little ranch dressing
s.little bits of all different foods from the world fair at the jr high
D. grilled hamburger, half a brat, sweet potato fries, grapes, milk
It was awesome to have a good sized 6 am class today. Thanks for coming, everybody.
ReplyDeleteIt was a fun class Ernie! You beat us all too. Nice work!
ReplyDeleteDay 15
ReplyDeleteB: protein shake
L: egg, turkey bacon, cheese pita, strawberries
S: hard boiled egg, almonds, popcorn
D: taco salad
S: cashews
April 24:
ReplyDeleteB: protein pancake, 1/4 cup milk
L: 1/2 breadstick stuffed with chicken and cheese, salad with strawberries, cranberries, oranges and poppyseed dressing.
D: Tacos
S: string cheese, fudgcicle