THURSDAY, APRIL 28, 2016

BOX NEWS!

There will be no open gym this weekend. I will be heading down to CrossFit Focus in Pittsburgh to root on all of the awesome women that signed up for their first CrossFit competition.

CROSSFIT CLASS:

1. CONDITIONING

On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans (20/14)
Minute 4 – 50 Double-Unders

2. CLEANS

Work up to a heavy squat clean without moving your feet.

WEIGHTLIFTING PROGRAM:

Week 5 Day 4  of the Squat Everyday Program. Workouts are posted in house. please message me for specifics if you are going to miss.