9 September 2017
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
CF UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 1o:30 a.m.
CFK WOD: 10:30 a.m. and 11:30 a.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
CROSSFIT UNLOADED FIT CAMP:
Partner WOD
“Fatal 40″
400m Run (Both Partners Run Together)
40 Wall Balls
40 DB Cleans (45/25)
40 Pull Ups (S: Ring Rows)
40 DB Deadlifts
40 Push Ups
40 KB Swings (53/35)
40 Box Jumps (24/20”)
40 T2B (S: HKR)
40 Air Squats
40 DB Snatch
40 Sit Ups
400m Run
**Partners split work as needed, but both complete runs together
WARRIOR WOD:
A.
Every 90 seconds for 15 Minutes Complete:
2 Hang Power Cleans (185/135)
Max Strict C2B Pull Ups
(:60 Work/:30 Rest)
B. Endurance Chipper
100 S2O (75/55)
100 Double Unders
100 Calorie Row
100 GHDSU
1 Mile Run
CFK WOD:
Partner WOD
Black and Blue x Two (CFNE WOD)
10 Rounds for Time:
10 Power Cleans (Rx: 135/95; S: 115/75)
10 Burpees
**Partners alternate rounds, each completes a total of 5 Rounds
Rest 5 Minutes, then…
42-30-19
Calorie Row Sprint
Partners Switch at 21-15-9
