Saturday, September 21, 2013

7:30 to 9:00am Oly Lift Club
9am and 10am CrossFit Classes
11am No Open Lift
11:30 Move By Design Workshop
1:00 Free Class
Next weekend September 28 & 29th
Olympic Lifting Clinics with Christine Girard
No CrossFit Classes

3 Rounds – 1:00 at each station, :30 rest in between stations

10 Heavy Russian KB Swings
6 Split Jumps

Alternating Lengths Sled Drag
Side Shuffle

6 Alternating Sledge Hammer
6 Mountain Climbers

Row for Calories

Suru's idea of DB Weighted Pull Up.

Suru’s idea of DB Weighted Pull Up.