CrossFit Fishers
Making a Better You!
12.04.09 Friday
Posted on December 4, 2009 by CrossFit Fishers Pam
Queenie
Category: Uncategorized
6 Comments on “12.04.09 Friday”
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Location & Hours
WOD Classes
Ladies Only Class: 5am M/W/TH/F
Group Classes
Monday - Friday 6am, 9am, 4:30pm, 5:45pm
1pm Class T/TH/Fri (Must text 317-572-8180 to attend)
Sat: 9am Group Class
10:30am Mobility Class
Trial Class
Tuesday and Thursday at 6am or 6pm
Ladies Only Class: 5am M/W/TH/F
Group Classes
Monday - Friday 6am, 9am, 4:30pm, 5:45pm
1pm Class T/TH/Fri (Must text 317-572-8180 to attend)
Sat: 9am Group Class
10:30am Mobility Class
Trial Class
Tuesday and Thursday at 6am or 6pm
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CFF Gear
Where We Get Our Gear
Gym WOD
Push Jerks
3-3-3-3-3
Mini metcon
3 rounds
1 minute box jump (MAX reps) 20″/16″
1 minute rest
ab work
50 abmat
Michelle:
Push Jerks 75#, 80#, 85#, 90#, 95#PR
Mini Metcon. 28, 25, 29 total: 82 jumps
Henry
Push Jerks
115#, 125#, 135#, 145#, 145#PR
Mini Metcon
38, 37, 31, Total Jumps: 106
Coaches WOD
1000m row
3 rounds of
21, 15, 9
of knees to elbows and superman’s
For Time:
Pam
1000m row 4:23Pr
Total WOD Time 9:19
Troy
1000m row 3:36PR
Total WOD Time 8:16