“It isn’t hard to be good from time to time in sports. What is tough, is being good every day.” – Willie Mays

We should be getting in a new Concept 2 rowing machine on Wednesday and the parts to refurbish another. This will give us more than enough equipment for – BIG SATURDAY(first Saturday of the month 10am class only). The scheduled workout is CHAMPIONSHIP FIGHT GONE BAD (5 ROUNDS). Max reps for 1 minute at each station of:
Concept 2 Rower (calories)
Wall Ball (m-20lbs/f-12lbs)
Sumo Deadlift High Pull (m-75lbs/51lbs)
Tire Jump 20″
Push Press (m-75lbs/f-51lbs)
1 minute rest between rounds

Keiki CrossFit Workout:
“Keiki CrossFit Cards”
As many cards as you can get through in 8-12 minutes.
Hearts = Squats
Diamonds = Sit-ups
Clubs = Push-ups
Spades = Broad Jumps

*Ace = 1 rep, Picture Card = 10 reps

Today’s Workout:
“One Bar”
4 rounds for time, of:
400 M Run
20 OHS (95/65#s)
20 Push Press (95/65#s)