January 13, 2010

Wednesday 100113

3 Rounds for time of:

20 Kettlebell swings (Men 70 lbs, Women 45 lbs)

15 Box jumps (Men 24″ box, Women 20″ box)

10 Push jerks (Men 155 lbs, Women 95 lbs)

5 Push ups

Post time to responses.

100 Day Burpee Countdown Challenge

Burpees=13 Total Burpees=91

The nutrition lecture will be this Saturday, January 16th from 12:30pm to 2:00pm.

Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled.  Instead we are doing the “CrossFit Total” and  will be starting at 9:00am.  After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“.  If you are new or have limited experience with these lifts you can do a 5000 meter row instead.  If you show up late you will be doing the 5000 meter row.