Congratulations Amy!

Our intern, Amy York, attended her CrossFit Level 1 Seminar this weekend!



Today’s Workout

Monday Fun 


Banded Shoulder Warm up

PVC Circles 

Coach Led warm up 

A) Russian Kb Swing.  : 50 Heavy Russian Swings 

Broken up as needed. for quality

B) Strict Press.    : 1-1-1-1-1

record weights 

C) Push Press.     : 3-3-3-3-3

record weights 

D) Tabata Squat Mile : For time and reps 

tabata squats 

8 rounds of 20 seconds work 

10 seconds rest 

score reps.  Immediately after the last set of tabata squats, start running a mile,  

Time your mile.

Then when you arrive back 

start the tabata clock and perform 8 rounds of 20 seconds work 

10 seconds rest   

you should have 3 scores for this workout 

1.  reps for first tabata 

2.  mile time 

3. reps for the second tabata 


Couch Stretch 

Hamstring up n over 

Calf Stretch 

Press ups 


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