Empire State CrossFit

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No 10:30 AM CF Kids on Saturday May 13th

CF Kids at 10:30 AM (ages 10-15) is CANCELLED for this Saturday May 13th. We apologize for the inconvenience.

Saturday May 13th

4 Rounds with a Partner

20 Hang Clean & Jerks 115/75

40 Burpees

60 Wall Balls 20/14

80 Double Unders

**Divide work evenly**

NO 10:30 CF Kids on Saturday May 13th

CF Kids at 10:30 AM (ages 10-15) is CANCELLED for this Saturday May 13th. We apologize for the inconvenience.

Saturday May 6th

2 Rounds for Time with a Partner:

50 Push ups (while partner holds a plank position)

60 T2B

70 V-ups (while partner holds deadlift bar 315/225)

80 Cal Row

Easter Sunday Schedule

Fundamentals Class: 9 AM

Open Gym: 10 AM – 11 AM

Saturday April 8th, 2017

In Teams of 2 – Work split evenly:

Row 3000 m

300 Double Unders

Row 2000 m

200 Double UndersĀ 

Row 1000 m

100 Double Unders

Row 500 m

50 Double UndersĀ