16 July 2014

Moms and Cops Class 2014

We have a FABULOUS 9:15 a.m. Moms & Cops Class (its not just for Moms & Cops, they just happen to be the majority!) Its a REALLY fun class!!!!

Drop the kids off at camp or school and head over to workout with us!  Or bring them with you, we have a couch area where they can sit and play!

Here is how to try us out!  3 Consecutive Trial Days for $20 – http://allsportcrossfit.com/get-started/

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Warm-up:  Row 1500 Meters (line up on turf)

Burpee Broad Jump across gym, 30 Air Squats, 20 Push-ups

Strength/Skill:  Strict Press: 5,3,3,1,1,1 (increasing in weight each set)

WOD:

3 Rounds
10 Squat Clean to Thruster (135/95)
400m Run to Branard Street
10 Deadlifts (135/95)

 

Cool Down:  3 Rounds: 10 Burpees, 20 AbMat Sit-ups

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