Friday 9/25/09

September 24, 2009 in Uncategorized

Derby City CrossFit will be hosting two classes this Saturday morning at 9am and 10am. Market street will be closed for the Nulu festival starting at 8am so you will have to come from story ave or park and walk if you’d like to attend. Sorry for the inconvience but if you want to hang around or stop by some part of the day we will have a booth in the festival as well. The Saturday morning workouts are free so feel free to bring as many people as you like.

Classes

For Time

10 Cleans @135lb

50 sit ups

8 Cleans

40 sit ups

6 Cleans

30 sit ups

4 Cleans

20 sit ups

2 Cleans

10 sit ups

Coach’s WOD

weighted dips 4×3

Sand bag carry 650m
rest 2 min
Sand bag Carry 400m
Rest 1 min
Sand bag Carry 200m
Rest 30 sec
Farmers walk 650m
rest 3 mins
Farmers walk 400m
Done!

95lb sandbag for carries
50lb dumbbells for walks