SEE YOU IN DECEMBER!!!

CROSSFIT SIX ZERO WILL BE CLOSED FROM UNTIL JANUARY OF 2014....
I WILL BE ON DEPLOYMENT AND MOVING LOCATIONS UPON MY RETURN.
PLEASE CONTINUE TO TRAIN AND BE SAFE........GOD BLESS!!!!

1700, 5 FEB 2013

KNOCK THE DUST OFF AND GET BACK TO WORK!!!!

Warm Up:
500 m row
10 air squat
10 pull up
10 push up
10 sit up
HMD x 6

10 rounds for time:
5 power cleans
10 KB swings
15 double unders

Monday, 21 January 2013

Back from Okinawa!!

Warm Up:
Do this twice
400 m run
10 sit ups
10 push ups
10 pull ups
HMD x 2

Met Con:
12 minutes AMRAP
200 m run with one sand bag in each hand
10 clean and jerk

0900, Wed, 2 January 2013

Get rid of that extra holiday jiggle, time to do some work!!!!

warm up

Strength:
Press
5 x 5 x 5 x 5

Every minute on the minute for 10 minutes perform 3 pull ups and 5 sit ups

Met Con:
3 minute AMRAP of Burpee box jumps