Tuesday

CrossFit Kids!

Overhead Press:

7-7-7-7

3 Rounds:

-400m Run
-20 Dumbbell Snatch 35/25
-20 Wallball (unbroken) 20/14

Thursday

Clean and Jerk:

1-1-1-1-1-1-1 80%

-1 Minute rest between sets

5 Rounds of:

45 seconds of work, 15 seconds of rest:

-Row (cals)
-Chin-ups
-DB Snatch 40/25
-Sit-ups

Wednesday

Hang Clean:

3-3-3-3
-80%

21-18-15-12-9-6-3
-DB Snatch
3-6-9-12-15-18-21
-DB Walking Lunges

Friday

Clean Pull (80% of Clean)

5-5-5-5

2 minutes KB Swings
1 minute Rest
2 minutes Pushups
1 minute Rest
2 minutes Situps
1 minute Rest
2 minutes DB Snatch 45/30

***5 Burpee penalty for every time the dumbbell/kettlebell is dropped, and/or each time rest is taken during each of the 2 minute work bouts. Go all out!!!!!

Wednesday

Overhead Press:

3-3-3

AMRAP 15 Minutes:

-20 yard shuttle run
-12 Pushups
-12 DB Snatches 35/25

Wednesday

Push Press:

1-1-1-1-1

21-15-9

-Right Arm DB Snatch 45/30
-Left Arm DB Snatch 45/30
-Pullups

New Hours Starting January 1st:

Mon - Thursday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm
7:00 pm - 8:00 pm

Friday
9:00 am - 10:00 am
11:00 am - 12:00 pm
5:30 pm - 6:30 pm

Saturday
9:00 am - 10:00 am
11:00 am - 12:00 pm

Basically 5pm and 6pm will be consolidated to make room for our new CF Kids program at 6:30. More info to follow on the CF Kids program shortly....

3 Spots left for our Ladies Boot Camp!!
Begins January 5th!
Contact Tara to register Now!

Phone: 773-209-3600
Email: tara.maric@gmail.com

Monday

Press:

5-5-5

3 Rounds:

15 DB Power Snatch L
12 Pullups
15 DB Power Snatch R
12 Pullups