Monthly Archives: August 2013
This Labor Day weekend schedule:
- Sunday, September 1 – CLOSED (no open gym)
- Monday, September 2 – 9am class ONLY
20 Pull Ups
30 Push Ups
40 Sit Ups
* Rest 3 minutes between rounds
3 x 5:00 AMRAP
3 Snatches 135/95
9 Box Jumps 24″/20″
* Rest 2 min between AMRAPs
On Saturday, September 14th there will be an in-house KB Seminar hosted by Ed Ho. Ed Ho is a good friend of CrossFit Askal and is a CrossFIt Level 1 and Kettlebell Coach. The seminar will be from 9-11am and will include instructions on basic swings, clean & jerk and snatch. Cost is $20. Due to this seminar, there will be NO class that day. Log on to your Front Desk account to sign up, or if you prefer to pay cash or check, please see one of the coaches.
With people settling in school and the upcoming holiday weekend, we will be taking a break from the On Ramp Program. Our next On Ramp begins Monday September 9th. This course is limited to only 5 people. Contact us and reserve your spot today!
Back Squat 3-3-3+
10 Double Burpees
9 Double Burpees
8 Double Burpees
7 Double Burpees
6 Double Burpees
5 Double Burpees
4 Double Burpees
3 Double Burpees
2 Double Burpees
1 Double Burpee
Family/Friend WOD & BBQ
If you are planning on bringing people who want to participate in the WOD, please have them arrive EARLY to complete a waiver. We will begin the WOD promptly at 10am.
Teens class is at 11am. This is open to the public.
Please try to carpool. Check the FB invite for more details regarding parking.
Your friends/family don’t want to work out? That’s completely fine. Invite them to cheer you on and/or have them join us for the BBQ afterwards. The more the merrier.
If you have a camping or fold up chair, feel free to bring it.
And more importantly…. HAVE FUN!