FRIDAY 081916

AaronCrossFit

IMG_9270
FRIDAY 081916
Happy Friday everyone! Just a reminder about our Paleo Food Prep Workshops, which have been selling out for every date. The next two are Aug. 30 and Sept. 13, from 7p to 8:30 p. The menus are convenient, clean, paleo and gluten-free. Most are Crock Pot Ready! The workshop is all inclusive and is $250/person. SPACES ARE LIMITED, 10 PEOPLE PER CLASS. To sign up, send an email to CFLWRevents@gmail.com OR sign up on the whiteboard in class.

SWOD
Every 3min for 12min (4 sets):
– 20 walking lunges with DBs

WOD
TABATA:
– Row (cal)
– Rest 60 sec
– Wall balls
– Rest 60 sec
– Burpees
– Rest 60 sec
– Hollow rock/hold
EXTRA CREDIT:
– Single-arm row x8-10
– Rest 60 sec
– Single-leg hip bridge x10
– Rest 60 sec