10 January 2017

TUESDAY 170110

Please Note the 6:00 AM Class is cancelled today due to the power outage. 

Gymnastics Training and Practice:

Handstand Hold (Wall or Partner Hold) 90 Seconds
Rest 90 Seconds
P-Bar L-Sit Hold or Tuck, 90 Seconds of Practice
Rest 90 Seconds
Handstand Hold, 60 Seconds
Rest 60 Seconds
P-Bar L-Sit Hold or Tuck 60 Seconds
Rest 60 Seconds
Handstand Hold, 30 Seconds
Rest 30 Seconds
P-Bar L-Sit or Tuck, 30 Seconds

Rest as needed then,

Three Rounds for Time:

100 Double Unders (or 150 weighted jumps)
100 Meter Walking Lunge
100 Meter Sprint

Note: Today’s session is part “practice” and part “training.” The walking lunge and sprit route will be briefed at each class, as will proper handstand and P-bar technique.


Austin is a Champion of Mind – Body and SPIRIT


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our 5PM Light session will be our HQ programming today.

Satvana (6:00 PM to 7:00PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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