Monthly Archives: June 2013
Monday 7.1.13
Happy 1st of July!
We have a ton of important announcements:
This Saturday, July 6 at 9:15am is our first CrossFit Kid’s class (ages 4-7). Pre-registration is mandatory and this Saturday’s class will be limited to a class size of 8. Please contact Coach A at andrea@crossfitaskal.com for registration and more info.
NEW On Ramp begins Monday, July 8 at 7pm. Space is limited. Contact us and reserve your spot today.
This week’s schedule:
Monday 7/1- Wednesday 7/3: Normal hours
Thursday 7/4: 10am class
Friday, 7/5: 12pm class
Saturday 7/6: Normal hours
Sunday 7/7: Normal hours
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Strength
Back Squat 5-3-1+
WOD
12 min AMRAP
10 Burpees
25 Double Unders
Wednesday 6.26.13
Strength
EMOTM for 10min
2 Front Squats
WOD
EMOTM for 12 min
6 Thrusters
6 Bar over burpees
Monday 6.24.13
A huge congrats to Coach Ben & Mayra on their recent engagement!
Strength
Back Squat 3-3-3+
WOD
5 RFT
15 Goblet Squats
20 Walking Lunges w/ KB
30 Twisted V-Ups
Wednesday 86.19.13
Skill/Strength
Snatch
WOD
18 min AMRAP
9 Hang Power Cleans
12 Burpees
15 Wall Ball
Monday 6.17.13
Strength
Back Squat 5-5-5+
WOD
“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Saturday 6.15.13
Partner WOD!
20 min AMRAP
5 Burpees
10 KB Swings
15 Slam Balls
Each person takes turn doing a round. While one person does work, the other is doing hollow rock. Don’t touch the floor!
crossfitaskal 