“Kelley”

400m run/bike (Depending on weather)

30 Box Jumps

30 Wall Ball

Five Rounds

Spin classes are full. If you would like to be placed on the waiting list please contact me.

Planning to do a drop in? Please email or call me 860-0166 before hand.

New! Indoor Spin Classes

Program description: using the tension adjuster we will build endurance and burn calories by going uphill, down hill and along the coast. During the class we will use other conditioning techniques for a total body workout experience.

STARTS JANUARY 7TH, 2012 at 10am 3 Fairfield Rd. Classes will be Tuesday and Wednesday @7:30pm and Saturday at 10am.

Sold out! I am taking two more people someone will may backout.First booked first served!

Call or text 860-0166 or email: info@crossfitsackville.com

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15  sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

30 push ups with weight transfer

30 jump in and out in plank

15 bulgarian lunges on each leg

60 skips

Three Rounds

400m run

Deadlifts 21reps

AMRAP 20min

400m Run

10 Sit ups

10 Pull ups

Three Rounds

Death by Cleans

With a running clock do one clean the first minute, 2 the second minute…etc

Each two exercises threee rounds each

1. SDHP and Push Press 35lbs 8 reps

2. Deadlifts 95/135lbs and push ups 6 reps

3. High knees and air squats 30 reps

4. Sit ups and K.B Swings 25/30lbs 20 reps

Fran

21-15-9

Thrusters

Pull ups

In the new year the gym will be rebranding (name,website..etc) In March the CrossFit name expires so instead of changing the name then I will be changing and marketing a whole new look for the new year. I decided not to take on the CrossFit name as I use a lot of other methologies of training for the programming.