Crossfit Redline

Laurie Jeremias from our evening classes is also a member of the Southern Extreme Waterski Show Team in which she spends numerous hours a week with.  The Southern Extreme family has recently suffered a tragedy amongst their team.  Team member Danny Machalik was killed in a tragic ski accident while praticing for tournament back on June 18th.  The ski team is working very hard to raise funds for his family. He was 19 yrs old, was a very christian young man and was as happy as could be.

The Redline Family would like to extend our deepest sympathy to not only the Southern Extreme family but to the Machalik Family.  If you are able to drop a small donation at the box it would be greatly appreciated.  We know and understand that times are rough financially for a lot people, so any size donation is greatly appreciated and excepted.

We will have an envelope on Coach’s desk in the office for a week.  Next Monday we will turn over all donations to Laurie and she will bring them to the Machalik Family.  So from our family to theirs, lets pull together…..

Today’s workout will require you to work quickly and efficiently.

B1 and B2 reps are to be completed UNBROKEN. If you need to extend your rest to 120 seconds to ensure the reps unbroken, do so. A break in the reps constitutes a failed set and you can not move forward in the workout.

A1 - OHS 2-4 reps @3211 X 5 sets

Rest 90 seconds

A2 - Dbl. Unders 25 reps X 5 sets

Rest 90 seconds

B1 - KBS 25 unbroken reps X 4 sets

Rest 90 seconds

B2 - Wall Balls 20 unbroken reps X 4 sets

Rest 90 seconds

You will be alternating between A1 and A2 resting 90 seconds after each until you have completed the 5 sets then you will move on to B1 and B2, completing them in the same fashion.