Date: Saturday, December 5, 2009
Time: 5K Run-8:30 a.m./1 Mile Fun Run-9:30 a.m.
Location: Huntingdon College (Get Directions)
Registration: $25 (includes shirt)
The Jingle Bell Run/Walk is a fun, festive event for the whole family! Put on your reindeer antlers and your running shoes and come join 41Fitness for some holiday cheer. Our team fundraising goal is $1,001.00. If you would like to join our team or sponsor us by making a donation, visit our Team Page.
Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Week 1
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
Lift
5 x 3 Deadlifts
Finisher
2k Row or 4 x 400m Sprints
Week 1
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
Tabata Something Else
courtesy of CrossFit.com
For Reps (count all reps)
– 8 Rounds of 20/10 Pullups
– 8 Rounds of 20/10 Pushups
– 8 Rounds of 20/10 Situps
– 8 Rounds of 20/10 Air Squats
(20/10 = 20 seconds of work followed by 10 seconds of rest)
We will be at The Boneyard during our regularly scheduled hours starting tomorrow, Monday, November 2. For those of you who were unable to attend the Grand Opening, feel free to drop in to take a tour.