Check out our 3 session instructional special:
Session 1: The Swing, the Clean, and the Press
Session 2: The Turkish Get Up and variation (combo drills)
Session 3: The Squat and the Snatch PLUS vartiation (combo drills)
Click here for more info: www.alabamacrossfit.com/personal_training
Link: http://www.facebook.com/ext/share.php?sid=105561367116&h=Gwg27&u=3sYEX&ref=nf
Register today for our next round of Kettlebells and Bodyweight Bootcamps!
August 10 - September 4 (Mondays, Wednesdays, and Fridays)
Adult Bootcamps - 5:15AM & 8:30AM
Youth Bootcamp - 4:30PM - ages 13-18; boys and girls
We are closed today
Diehards:
5 K run or 75 count (6 count) burpees for time
WOD
5 rounds for time:
1a. OHS X 10 (95/65)
1b. Pull Up X 10
Our next round of Level 1 Bootcamps will run from August 10-September 4. Times will remain at 5:15AM and 8:30AM.
We have space available for our July 6-July 31 8:30AM camp. Our 5AM camp is sold out. Call Mark 398-1323 for registration information.
Below is an example of a more advanced kettlebell circuit; one that is regularly experienced by our 5AM advanced kettlebell clients.
WOD
1-Arm Press 5 X (4 X 5 e) @ 50%
C - Double Squat 5 X 5
C - Tactical Pull Up 5 X 5
WOD
DeadLift 3-3-3-3-3 @ 70%
12 Minute Conditioner - 20 seconds on; 10 seconds off:
a. Snatch L (24 kg/16 kg)
b. Box Jump (24")
c. Snatch R (24 kg/16 kg)
