Here is the schedule that will be affective the first of June:

2013 Schedule Summer

OK everyone, lets run a Marathon…..

Well, Kind of!!!!!!

Here’s how it works:

You will monitor each time you run in a workout.  Only CrossFit type distances count.

If you run a Marathon, Half Marathon or even a 5K, It does not count towards your total.

If you run 100, 200, 400, 800 or even a Mile within a workout…Mark it.

You will be running a Marathon…400 meters at a time!!!!!

42,195 meters is a Marathon… so that is just under 106 400 meter runs.

So every time you do 400 meters in a workout count it on the chart that will be posted in the gym.

So a 5 round workout with a 400 meter run will be counted as 5 400 meter runs.

When all the squares are marked…You have done a MARATHON!!!!

This Memorial Day we will be open from 10AM to 11AM for one workout.

This way people can spend the rest of the day with their Friends and Families!!!!!

We have a banner here at the gym that we would like everyone to sign.

3 rounds of Max Rep Pull-ups

then…

10 Minute AMRAP of:

12 Kettlebell Swings

6 Box Jump Overs

3 Burpees

Tough Mudder Team 2013

Squat

3X5

then…

6 Rounds for Reps of:

1 Minute of Double Unders

1 Minute to complete 3 Heavy Power Cleans

then…

3 rounds of

20 box jumps

10 wall balls

3×3

then…

“Diane”

21-15-9

Deadlifts

Handstand push ups

5×3

then…

Farmers carry (to the curb and back)

28 burpee box jumps

farmers carry

3 pull ups (strict)

3×5

then…

100 double unders

3 rounds of

10 deadlifts

1 sandbag run

finish with a 500 m row

3×5

1 round for time of

2000 m row

50 air squats

30 hang power cleans

or…

2 rounds of

1000 m row

25 air squats

15 hang power cleans