30 – 3 January 2014 | 619

30 – 3 January 2014

New Years Eve
8-9-10am Classes Only

New Years Day
12 Noon Class Only

then resume on Regular Schedule January 2nd

$100 Referral Fee for January

New Years Resolution Special through January
$129 Per Month/12 Month Commitment

Beginner Classes are available to all newcomers 7am and 7pm Monday through Friday and 8am on Saturday and Sunday

619 Social

5pm Sunday January 19th at Kearny Mesa Bowling Alley
please RSVP to Chris@CrossFit619.com

Monday

1. 20 Foot Handstand Walk + 20 Pistols 2 Rounds

2. 10 Dumbell Snatches + 15 Ring Rows 2 Rounds

3. 5-4-3-2-1
Ring Muscle Ups Unbroken Rest as needed

Strength

Superset

Back Squat
10 x 3 (7)
10 x 10 (6) GHD Sit Ups
Every 4 Minutes

WOD

4 Rounds
20 Wall Balls 20/14
15 Box Jumps 24/20
10 Toes to Bar

X. 1000 Meter Row + 600 Meter Run 3 Rounds

Y. 50 Sit Ups + 50 Push Ups

Z. Foam Roller Lower Extremity

Tuesday

Power

2 Position Hang Power Snatch
10 x 1 + 1 Every Minute on The Minute

2 Position Hang Power Clean
10 x 1 + 1 Every Minute on The Minute

Strength

Superset
5 x 10 Pendlay Row
5 x 20 Double Unders
Every 3 Minutes

WOD

20 Pull Ups
40 Kettlebell Swings 2.0/1.5
15 Pull Ups
30 Kettlebell Swings
10 Pull Ups
20 Kettlebell Swings
5 Pull Ups
10 Kettlebell Swings
Wednesday

Power

Squat Clean (Power Clean Level 2,3)
8 x 1

15-12-9-6-3
Clean and Push Jerk 155/115 Level 2 135/95 Level 3 115/75
GHD Sit Ups
Pistols

Thursday

5 Rounds
Every 3 Minutes
500 Meter Row
20 Double Unders

5 Minute Rest Foam Roller Calves

5 Rounds
Every 2 Minutes
200 Meter Run
10 Burpee Box Jump Overs

5 Minute Rest Foam Roller IT Band

5 Rounds
Every 3 Minutes
400 Meter Run
12 Wall Balls

Spend the Remainder of Class Time to finish The Lower Extremity on The Foam Roller

Friday
Strength

Superset
Front Squat
10 x 3 (7)
Dips
10 x 10

WOD

5 Rounds
9 Deadlifts 315/225
9 Box Jumps 30/24
9 GHD Sit Ups

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