Friday, November 28, 2008
 
“Left Overs”
 
800 M Run
50 Pull-Ups
50 Push-Ups
75 Air Squats
100 Sit-Ups
400 M Run
100 Sit-ups
75 Air Squats
50 Push-Ups
50 Pull-Ups
800 M Run

“Left Overs”

Come in and get yours!

Classes are at 8 am, 9 am and 10 am

Enjoy the day with your family and friends!!

We look forward to seeing everyone tomorrow for “The Left-Overs” WOD!

*Times on Friday are 8am, 9am and 10am.

*Bring a Friend and a Photo.

video courtsey of CrossFit Overload.

“The Black Lung”
 
21-15-9:
 

Thrusters (M- #95, W- #65)
Push-Ups
Front Squats (M- #95, W- #65)
Pull-Ups
Wall-Ball Shots (M- #20, W- #12)
Burpees

***Be sure to arrive at least 10 min early to warm-up, all classes will be starting on the hour.
***Please continue to sign-up on line for your classes.
Have a happy and safe Thanksgiving!!! 

Wednesday, November 26, 2008
 
“The Black Lung”
 
21-15-9:
 
Thrusters (M- #95, W- #65)
Push-Ups
Front Squats (M- #95, W- #65)
Pull-Ups
Wall-Ball Shots (M- #20, W- #12)
Burpees

AMRAP 20 Minutes:
 
10 Deadlifts (M- #185, W- #135)
10 Box Jumps 
10 GHD Sit-ups

Holiday Hours:
Closed on Thanksgiving
8 am to 11 am on Friday

Tuesday, November 25, 2008
 
AMRAP 20 Minutes:
 
10 Deadlifts (M- #185, W- #135)
10 Box Jumps
10 Knees-to-Elbows

5 Rounds for Time:
 
400 M Run
25 Double-Unders
20 Knees to Elbows

15 Overhead Squats (M- #95, #65)

 
*Don't forget to sign-up online.

Monday, November 24, 2008
 
5 Rounds for Time:
 
300 M Row
25 Double-Unders
20 GHD or Med-Ball Sit-Ups
15 Overhead Squats (M- #95, #65)

Saturday Surprise:

Workouts this morning are at 9am and 10am as always.

Don't forget to meet us tonight at Corners in Jupiter for some hang time with your fellow CrossFit friends!  We will be there at 7.

Visitors:  Come in this morning for a FREE workout and check out all of our “past workouts” by clicking the link below “Past WODS”.