Congrats to Dave on Getting His First Muscle-Up Today.. Only 3 Months into CrossFit..

Gym Hours on Saturday, March 13th, 2010:

Morning Hours: 9:00 am to 1:00 pm

Afternoon Hours: 4:00 pm to 6:00 pm

Mobility Warm-Up: 10 Reps of each:

Spiderman Lunge

Iron CrossOver

Bent Over Toe Touches

Samson Stretch

Active Warm-Up:

Row 500 m

3 Rounds at steady pace of:

Inch Worm x 10 m

Overhead Squat x 10(PVC)

High Knees x 20 m

Push Press x 10(Barbell)

Workout of the Day:

Front Squat 3 sets of 3

Rest 5:00 Minutes

Thruster Ladder 1-2-3-4-5-6-7-8-9-10

Rest 5:00 Minutes

3 Rounds for time of:

15 Knees to Elbows

30 Anchored Sit-Ups

Kevin’s Notes: On the Thruster Ladder, Guys will use 75 lbs. Gals will use 45 lbs. Big Dawgs will use 95 lbs/65 lbs. The goal of the thruster ladder is to reset the bar everytime you complete a rung of the ladder.