Monday 7/11

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B.
For time:
40/30 Calories of Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s

A.
Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (24/16 kg KBs in each hand)

B.
For time:
40/30 Calories of Rowing
30 Thrusters (75/45 lbs)
20 Box Jumps (24″/20″)

Saturday 7/9

Open Gym 8-10a

FREE Community workout 9-10a

WOD for Orlando Fundraiser 8a – Noon
https://www.facebook.com/events/1726171547645628/

Friday 7/8

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 10 reps @ 21X1
Station 2 – Single-Arm DB Row x 6-8 reps each arm @ 21X1

B.
Three rounds for time of:
Run 400 Meters
15 Dumbbell Push Presses
15 Burpees

(Programming courtesy of CJ Martin – CrossFit Invictus)

Master’s
A.
Same

B.
Same