12.23.19
CFE:
- Monday hours
- 5:30 am CrossFit class
- open gym 8-11 am W/ one class at 9am
- open gym 3-5 pm
There will not be Endurance classes this week however Wods will be posted. Come on in and get your Endurance on during open gym! A coach will be available if you have any questions.
Monday Endurance:
4 rft:
25 RKBS (75/53)
20 DB OH walking lunges (50/35)
15 GHD or MB sit-ups
10 goblet squats
5 burpee T2B
CrossFit:
- FRONT SQUAT:
- work to a heavy set of.
*drop to 50% Of that # and do 2rds
Of 15 front squats – no more than 60 sec rest.
- work to a heavy set of.
- Metcon: for time
- 40/27 cal bike
- 30/20 cal row
- 20 burpee box jump over
- 30/20 cal row
- 40/27 cal bike