Valentine’s Day

//Valentine’s Day

Valentine’s Day

CROSSFIT

“Valensday Especial”

Warm Up (5 minute conga line

METCON

4:00 AMRAP @90%

12 Power Snatch (75/55)

12 HSPU

-4:00 rest-

4:00 AMRAP @90%

10 DB Power Clean and Jerk @50/35

10 Cal Row

-4:00 rest-

4:00 AMRAP @90%

8 Lateral Over Bar Burpees

8 Jumping Lunges

SUPERFIT

“See Capacity WOD”

CAPACITY

(no class today, just knock it out!)

3 rounds

600 meter run (1 mile race pace) or 85%

:20 rest

200 meter run as fast as possible (fast)

:30 rest

400 meter run @ mile pace

3:00 rest… try to hang on to your paces! Get your mind right and be ready to run hard!

GYMNASTICS

No class today, rest day!

GYMNASTICS WOD

QUICKFIT

CLASS TIMES

Warm Up:

3 Rounds

1:00 Bike @ez pace

10 KBSwings (use kb you will use for goblet squats)

5 right lunge+left lunge+ air squat

Workout of the day:

3 Rounds for time:

400 Meter Run

20 Hand Release Push-Ups

:30 sec left side plank

20 KB Goblet Squats

:30 Right Side Plank

LONGEVITY PROGRAM

Enjoy your Valentine’s Day! That’s healthy right there…

2018-02-13T19:35:07+00:00