Sunday, January 31, 2010

Mon. 2-1-2010 WOD

Hey CrossFitters,
Over the last 8 weeks Boot Camp attendance has declined dramatically. Due to the low attendance I will be cancelling the 8am Co-Ed Boot Camp & 10am Men's Only Boot Camp beginning Sat. 2-6-2010. I will ONLY have the 9am Boot Camp until attendance increases.

If you have any questions please contact Jeremy at 239-851-3940 or at .

Thank you,

Jeremy Barnett

Warm Up: 5 reps each

Shoulder Stretches

Back Squat Technique Practice

Core Lift: Back Squat

10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 5 x 3 x 80%,

WOD: 4 Rounds Best Time

30 yrds Walking lunge, carrying (Men 50-60 lb KB, Women 25-40 lb. KB)

Box Jump, 30 reps or (Step Ups weighted heavy 15 on each leg)

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