CrossFit For Life

SUNDAY - REST DAY

SATURDAY -

6:30 AM - GROUP BIKE RIDE

8:30 AM - WOD

WOD - FRIDAY

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips

SATURDAY MORNING

Group Ride - 6:30 am  & WOD - 8:30 am

WOD - THURSDAY

Thruster 1-1-1-1-1-1-1 reps

WOD - WEDNESDAY

21-15-9 reps for time

225 Deadlift

Dot Drill

Ring Pull-Up

400 meter run

 

WOD - TUESDAY

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

SUNDAY - REST DAY

REMINDER - WE ARE CLOSED TOMORROW (5/25) FOR MEMORIAL DAY

For those interested, we are getting together a group to do a sprint triathlon, possibly on June 5th at Lake Lanier. The event is on Friday or Saturday morning in 2 weeks. None of our members would have a problem completing this race. This would be a great morning workout. My plan would be to do it on Friday morning, freeing up bikes for Saturday morning if needed. Here's the link  http://www.triathlons.net/Atlanta/ if interested.

Have a good holiday!

CLOSED MONDAY FOR MEMORIAL DAY

SATURDAY

Group bike ride  - Wheels down @ 6:30 am - GYM CLOSED

WE WILL BE CLOSED MONDAY FOR MEMORIAL DAY

BIKE RIDE TOMORROW MORNING @ 6:30 AM - GYM CLOSED

WOD - FRIDAY

Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

WE WILL BE CLOSED MONDAY - MAY 25TH - FOR MEMORIAL DAY

WOD - THURSDAY

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups