/var/www/html/wp-content/themes/Divi/single.php Saturday August 27, 2011 | Spartan CrossFit

Class time has changed today!!! I will be out of town this morning and will return for  6pm class!!! I can also accommodate anyone who cannot make this time and do a 6am class as well but you have to let me know! please do not show up at 6am without contacting me one way or another! 6pm already has some people coming so feel free to join us then! It would Still be helpful if you could let me know whichever session you plan on attending! TRIBE!!!!

Warm Up: Stretch,high knees 100m, butt kicks 100m, frankenstein 50m, karaoke 50m 

Then: 5x 100m sprint every minute on the minute for 5 minutes

WOD:

Five rounds for time of:
40 Double-unders
20 toes to bar

WOD 2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups 
15 Box jumps (24″)