RECOVER

TODAY @ CROSSFIT BROOKVALE

3KM Row

THEN...

Pick 2 Gymnastic Weaknesses

2x3mins on each exercise

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

MAX OR FAIL!!

TODAY @ CROSSFIT BROOKVALE

5 Rounds

Max Front Squat to Fail

Max DB Push Press to Fail

Max KTE to Fail

Rest 2 mins between rounds

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

LYNNE

TODAY @ CROSSFIT BROOKVALE

"Lynne"

5 Rounds

Bench Press @ BW Max Reps

Pull Ups Max Reps

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/578/Neurological_Tips_To_Improve_Your_Bench_Press.aspx

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

REST DAY

TODAY @ CROSSFIT BROOKVALE


REST DAY

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
TODAY @ CROSSFIT BROOKVALE


"DT"

5 Rounds

12 Deadlift 70/45kg

9 Hang Clean 70/45kg

6 Push Jerk 70/45kg

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

Hamburger Friday

SPLIT CLEAN

TODAY @ CROSSFIT BROOKVALE

Split Clean

7-7-7-7-7-7

3 Rounds
30 Dubs
200m Sandbag Run

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100

HAPPY BIRTHDAY J-MAN!!

TODAY @ CROSSFIT BROOKVALE

"The J-Man"

28 Burpees over the Bar

28 KBS 32/24kg

28 Box Jumps 30”

28 Pull ups

28 Ring Dips

28 Deadlifts 60/40kg

28 Push Press 60/40kg

28 Wall Balls

28 Push up (HR)

28 Evil Rollouts

SPS GEAR COMPRESSION SOCKS ARE IN... $45/PAIR

SPS GEAR MENS WOD SHORTS ARE IN... $60ea or 2 for $100