ROD 070110

The GYM will be closed for the 4th of July Weekend and will resume it’s normal schedule on Tuesday, July 6th.  Thank you! 

ROD

Thursday, 01Jul10

 Strength Couplets

Do 5 rounds of 30 seconds work /30 seconds rest at each couplet. Use a heavy bell

Jumping Pull ups / kettlebell front squats

Kettlebell clean and press R/L

Kettlebell swings / push ups (elbows pointing to the rear)

Hanging knees to elbows / sit ups

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The unfortunate thing about this world is that good habits are so much easier to give up than bad ones. -Somerset Maugham

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Crossfit has a benchmark workout called “Fran”. The workout calls for

21-15-9 reps of:

• 95# Thrusters
• Pullups

For time. See how one CrossFitter from Guerilla Fitness in New Jersey crushed this WOD in an unheard of 1:53 min time.

Fran, 1:53, Jason “Rhabdo” Kaplan (wmv/mov) CrossFit