Four sets of:
Deadlift x 5 reps
Rest 20 seconds
Push-Ups x Max reps
(set is over if you break tempo)
Rest 3 minutes

Four rounds for time of:
25 Kettlebell Swings (24/16 kg)
50 Double-Unders

Experience the Box is this Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.



*A Quick note on kids in the gym. While we understand the need for kids to come with some of you to the gym for you to get your workout in, please work with us in keeping your children off the gym floor at all times. They are more than welcome to come in with you, but we request that they stay on the carpeted areas at all times (before and after class times). As we are expanding our membership, this becomes even more important for the safety of everyone, especially for the kids as large foreign objects have been known to come crashing down from the sky. Thank you, and we really appreciate the cooperation in making CCCF a safe and enjoyable place for everyone. Keep up the hard work!

[youtube http://www.youtube.com/watch?v=7SjbHJ28iec]

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