Friday Jan 4, 2013

Wednesday January 9, 3-7 PM, Hydrostatic Body Fat Testing. Sign-up on whiteboard
Saturday January 12, CrossFit Roseville is closed because we are all going to workout at CrossFit SAC

Workout of the Day for Friday January 4, 2013

Select your own workout, or complete one of the following

Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24″/20″ box
12 Overhead walking lunge, 95/65 pounds


Row 5K

AMRAP Demo with BST CrossFit – video [wmv] [mov] [HD mov]

Row Demo with Rare CrossFit – video [wmv] [mov] [HD mov] Extended workout footage – video video [wmv] [mov] [HD mov]

On Saturday, you will have the opportunity to complete 3 different workouts. The workouts at the 8 am and 9 am will be different. There will also be a workout at 10 am. Any athlete that would like to test themselves, and/or try out for the Sac Town Throwdown teams (Rx, Novice, Masters) is welcome to do these workouts.


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