5.31.12
THURSDAY
"QUICK FIX 3"
8 Rounds of:
3 Burpees
6 Burpee Box Jumps...20/18" box
9 Box Jumps...20/18" box
Rest 1min
For Time
Mark your calenders for June 9th. There will be no class. We will be participating in the funraiser Crossfit for Hope benefitting St. Jude's
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Auxiliary: 2min AMRAP of:
Stone Shouldering
Olympic Lifting class starts June 5th 8pm
SIgn Up at front desk!!
5.29.12
TUESDAY
"DEADLY DOZEN"
4 Rounds of:
12 Deadlifts...225/155 pounds
24 Push Press... 95/65
12 Chest to Bar Pull Ups
24 DB Sit Ups (feet anchored w dumbbells)
(Top of every minute 3 Burpees. eg. 3,2,1, Go Burpees.)
For Time
No Classes June 9th
Pennsylvania area CrossFit boxes will be getting together in Manyunk Saturday June 9th to take part in this workout to help raise money for St. Jude's. We will be leaving CrossFit Explode at 8:15am. If your availiable please let us know how you would be willing to help out. They need volunteers, judges and athletes to help the event run smooth.
contact Lauren@crossfitexplode.com for more information
Please find the time to participate for a good cause.
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**12 WEEK OLYMPIC LIFTING**
Tuesday and Thursday 8:00pm
CLASS STARTS TUESDAY NIGHT JUNE 5th
Sign up by June 1st. Space is limited. $120
(sign up sheet at front desk)
5.28.12
MONDAY
**Memorial Day Hours**
Monday- no 6am or 7pm Classes
"MEMORIAL PULL"
3 Rounds of:
100m Sled Drag...90/55 pounds
100m Sled Pull...90/55 pounds
5 Rope Climbs
For Time
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Auxiliary: 3x20 Reverse Hypers
5.26.12
SATURDAY
"BARBARA"
5 Rounds of:
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3min Rest
For Time
*PR BOARD WORTHY*
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