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! 


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
  • _________________________________________________________

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


    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