Wednesday 3.22.17

Specialty Workshops

There are two workshops coming up with Coach Kyle. Register online through the "Seminars" tab by clicking here!

  • Thursday, 3/23/17 from 6:30 - 8pm - Kipping Workshop ($20)
  • 5 Week Olympic Lifting Workshop - meets every Tuesday from 7:30 - 9pm, starting on 3/28/17 ($100) 

 

Announcements

  • Help grow our social media presence by "checking in" at the gym on Facebook.
  • Each Saturday we will be performing the Open workouts during the 9:30am class. If that time does not work for you, you can always get it done during Open Gym times. Just let us know your score so we can track it for the Gym Open!
  • Weekly Challenge is up on the Open Gym whiteboard: For Total Assault Bike Calories - 20 x (:15 on / :45 off)

 

 

Strength

5RM Weighted Ring Dip
then 1 Max Effort Unweighted set

 

WOD

5:00
2 Rounds of:
5 Strict Pull-ups
10 Push-ups
15 AbMat Sit-ups
Once you finish the two rounds, complete 100 Double Unders and then in the remaining time Max Calorie Row
5:00 Rest
5:00
2 Rounds of:
5 Strict Pull-ups
10 Push-ups
15 AbMat Sit-ups
Once you finish the two rounds, complete 100 Double Unders and then in the remaining time Max Calorie Row

 

Post scaling options and Calories rowed to comments

Blake Holman

CrossFit City Limits, 6613 North Lamar Boulevard, Austin, TX, 78752