Month: April 2013

Please note: No 8 p.m. small WOD tonight. Open gym only at 8 p.m.

Thruster ladder (30 seconds to lift, 10 seconds to transition):

1 rep at 43, 53, 63, 73, 85, 95, 105, 115, 125, 135, 145 fat bar, 155 fat bar, 165, 175, 185, 195, 205, 215, 225

As soon as you can’t complete a thruster:

Row 500 meters

50 kettlebell swings (55/35 lb.)

50 burpees

Due to a workout that will require all the space in the gym on April 26, there will be no small class at 8 p.m. on Friday.

Open gym will still run as scheduled.

If you would like to come at 7 but the class is full, email info@crossfit204.com.

Thanks!