Thursday – 010313

Jonathan

Jon sporting the new Xiphos submersibles

Announcing CrossFit eXalted’s Olympic lifting classes with USAW Level 1 coach, Josh Cassell. Josh has extensive experience with Olympic lifts and has trained under some of the best lifting coaches in the South East. The classes will be designed to run in 6 week cycles and there will be a separate class for beginner and advanced athletes. In order to register for Advanced you must be able to commit to the 6 week cycle (you can miss but there will be NO pay-per-class deal).  Beginner classes will be on Mon/Wed starting January 14th, Advanced classes will be Tue/Thur starting January 15th and Saturdays at noon will be a mixed class. The schedule on the website has been updated to include these classes. This is a specialty class so there is an additional fee.

Workout of the Day
AMRAP in 3 minutes
10 HSPU
10 Double Unders
15 Hang Squat Cleans (135/93)
15 Double Unders
20 Toes to Bar
20 Double Unders
25 Clapping Pushups
25 Double Unders
30 Wall Ball
30 Double Unders
400m Run
Rest 2 minutes

AMRAP in 6 minutes
10 HSPU
10 Double Unders
15 Hang Squat Cleans (135/93)
15 Double Unders
20 Toes to Bar
20 Double Unders
25 Clapping Pushups
25 Double Unders
30 Wall Ball
30 Double Unders
400m Run
Rest 4 minutes

For Time:
10 HSPU
10 Double Unders
15 Hang Squat Cleans (135/93)
15 Double Unders
20 Toes to Bar
20 Double Unders
25 Clapping Pushups
25 Double Unders
30 Wall Ball
30 Double Unders
400m Run

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