25 Walking Lunge
20 Pull-ups
50 Box Jumps, 20"
20 Double Unders
25 Ring Dips
20 Knees to Elbow
30 DB Swings, 70 lbs.
30 Sit-ups
20 DB Hang Squat Clean, 35 lbs.
25 Back Extensions
30 Wall Ball (20/14 lbs)
500m Row
Once through for time.
Take note of the new membership deal. For every new member it's $15 off for as long as that new member is part of the gym. Technically speaking if you bring in ten people you only have to pay $5. We're gonna be starting a big membership push in the coming weeks, but nothing is as good as y'all talking it up to your friends, family and co-workers. You've all seen changes in your body and changes in outlook, mood, etc. Try and share that with someone else.
Posts
Is that today's workout or Becky's Tax Return?? Jeez!!
ReplyDeleteEnjoying the week off. I can promise I won't miss today's : epic CrossFit (Grinder). Evening clients, be prepared for 20+ and 30+ minute workout. Remember steady wins the race on the chippers. Put ur head down and push through.
ReplyDeleteOh yeah, Becky, apples??
VILAS!!!!!!!!!!! LOL
ReplyDeleteby the way WHO would add a 500m row at the end of this?! Dumbest idea ever!!! LOL
ReplyDeletepps...THAT WORKOUT WAS A DONKEY KICK TO THE HEAD!
ReplyDeleteBrutal grind today. Almost pukied about 10 times. Nate - you need to invest in some buckets.
ReplyDeletehaha. Nate: I was sprucing things up a bit... we are always talking about working out on here...WERID!
ReplyDeleteThat was one of the roughest workouts I've done in a while. Felt like turning in my gun and badge afterword but feel awesome now I'm done. Feel like I lost 2 lbs of fat this morning!
ReplyDeleteChris - I'm with you. I was holding it back a couple times. I had my eye on using that chalk bucket if pukie hit me. ha ha