Call Us: (509) 895-5624

General Fitness 01.03.15

2
Jan

General Fitness 01.03.15

Come join us this Saturday January, 3 at 8 am. We will be hosting a FREE nutrition class. Don’t miss this great opportunity to learn more on how to properly fuel your body.

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail mramos@crossfitreformation.com

Prep work
Team stretch

Wod
Team workout
100 cal row
50 box jumps
50 pull ups
50 front rack walking lunges 53/35
50 team dead lifts 315/225
25 min time cap

Cool down
Mobility
Post results

3 Responses

  1. Jim

    Worked with Dustin today, welcome to Reformation! Broke rows up into 4 sets of 25, 25 each box jump – 10, 10, 5. 50 pull-ups 5 sets of 5 each, lunges 44’s for me 53’s for Dustin, 10, 10, 5 each, and 315# for Dead lifts 5 sets of 10, finished around 22 mins. Good work Dustin!
    Went to Nutrition class, thanks ladies!

  2. Lindsay Sinnes

    Awesome day! Worked with Felicia!
    I did…
    50 cal row
    25 step ups
    25 pulls
    25 front rack lunges with 26# KB
    25 single DL at 125#

    Completed 19:06

  3. Russian Princess

    Fun day. Thanks for the push Heather!
    Didn’t have much strategy for braking it up, we just kept moving.
    225 for deads. 5s then last set of 10.
    Row was 10-15 cals each switching off.
    20in box jumps.
    18:42ish. Heather you’re a beast.

Leave a Reply