Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

Monday, February 6, 2017

Reminder: The new PM schedule starts today!

CrossFit Group Class Changes

Monday5:306:30 & 8:00 PM
Tuesday5:30 & 8:00 PM
Wednesday5:30 6:30, & 8:00 PM
Thursday5:306:30, & 8:00 PM
Friday5:30 & 6:30 PM
*Monday 7 PMFriday 7 PM, Sunday 10:30 AM classes canceled

RADD Barbell:

Tuesday6:30 PM
Saturday11:30 AM

A: Warm Up
3 rounds
15 Calories
10 Hip extensions
10 Air Squats
10 Push Ups

B: Mobility/Prep

C1: Strength
Front Squat 3×3 add 5-10#

C2: Endurance
3speed
4 min easy row
3 min medium assault bike
2 min medium row
1 min hard assault bike
2 min cool down very easy row or bike

D: Met Con
Complete the following in 10 minutes
45 Thrusters 75/55
45 Kettlebell Swings 53/35
45 Calorie row

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