#CrossTrain Sports Club# Workout of The Day 1/23/15

www.crosstrainsportsclub.com

Warm Up
5 Minute Bike Ride


5  Rounds
8 Bear Complexes
10 Bar Jump Burpees
50 Wall Ball Sit ups

CrossTrain fitness Workout of The Day 1/22/15

Warm Up

100 Jumping Jacks


4 Rounds

10 Hang Cleans
25 WallBall Shots

15 Sit ups

1/21/15 Workout of The Day

WOD
50 montain climbers 
36 Push ups 
36 Kettlebell Lunges 
40 mountain climbers 
24 Push-ups 
24 KB Lunges
30 mountain climbers 
12 Push ups 
12 KB Lunges

$ 20.00 one month of unlimited Boot Camp

Boxing BootCamp is added to The 2015 CrossTrain Sports Club Schedule.

12/3/14 Workout of The Day, CrossTrain Sports Club

 Warm Up
5 Minute Jump Rope



WOD
800m Run
21 Thrusters (95,65)
21Chest to Bar
1 Minute High Knees
600m Run
15 Thrusters (115,75)
15  Chest to Bar
1 Minute High Knees
400m Run
9 Thrusters (135,95)
9 Chest to Bar

12/1/14 checkout the workout of the day

Warm up 800m run 
3 Rounds

400m sprint 
12 Overhead Squats (115,75)
200m sprint
20 thrusters