Month: December 2016

CrossFit 204-Hockey-2016New Year’s Day: Start the year with fitness! Join a host of your smiling friends for a fun workout while most of the world is sleeping off a hangover.

The holiday workout is set for 11 a.m. (all regular classes will be cancelled). Please sign up here as you normally would. The workout is set for two hours, but you will not be working out for two hours.

Also of note: 204 Strength Barbell Club starts Jan. 7. Sessions are two hours and run from noon to 2 p.m. on Saturdays for 8 weeks. Cost is $84 for current members and $157.50 for those without current memberships.

CrossFit 204-204 strength group
204 Strength Barbell Club returns Jan. 7!

New Year’s Day: Start the year with fitness! Join a host of your smiling friends for a fun workout while most of the world is sleeping off a hangover.

The holiday workout is set for 11 a.m. (all regular classes will be cancelled). Please sign up here as you normally would. The workout is set for two hours, but you will not be working out for two hours.

Also of note: 204 Strength Barbell Club starts Jan. 7. Sessions are two hours and run from noon to 2 p.m. on Saturdays for 8 weeks. Cost is $84 for current members and $157.50 for those without current memberships.

crossfit-204-ck-kb-pressClean complex – hang clean + front squat + split jerk 1-1-1-1-1

Loads can increase provided there are no misses.

5 sets:

8 kettlebell presses

100ft. Double overhead waiter walk

15 double kettlebell swings to eye level only

1 minute banded plank

crossfit-204-kd-as-bikeSlow Burn

Every minute on the minute for 10 minutes:

Even minute: max handstand push-ups

Odd minute: max wallball shots (20/14lb-10/9ft.)

Every minute on the minute for 10 minutes:

Even minute: max calories on assault bike

Odd minute: max rope climbs

Every minute on the minute for 10 minutes:

Even minute: 100ft. Sled push

Odd minute: max burpees

Every minute on the minute for 10 minutes:

Even minute: max meters on the rower

Odd minute: bar muscle-ups

There is no rest between stations. This is a steady pace for 40 minutes.