Friday January 20 2012

Strength

Tall Clean 3 3 3

Conditioning

4 Rounds of
40 seconds ME Knees – to – Elbows -rest 20 seconds-
40 seconds ME Ring Dips -rest 20 seconds-
40 seconds ME Kettlebell Swings 53 / 35 lbs -rest 20 seconds-

For total reps

Saturday’s Kids CrossFit class is cancelled, normal saturday @ 10am for adults.

Rowing Clinic – Saturday February 4 2012. see here for more details. http://www.facebook.com/events/279448552114775/

Mark and Steph are competing in a CrossFit Comp Feb 11. 2012  the CRCF Classic. All classes will be cancelled that day.