"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
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Email me at crossfitpushpull@gmail.com to set up your first FREE training session
Fee and Class Schedule:
Drop in rate: $20.00 per class
Monthly:
2 classes per week: $100.00
3 classes per week: $130.00
4 classes per week: $150.00
Private sessions: $75 per 1 hour session (by appointment)
Fee and Class Schedule:
Drop in rate: $20.00 per class
Monthly:
2 classes per week: $100.00
3 classes per week: $130.00
4 classes per week: $150.00
Private sessions: $75 per 1 hour session (by appointment)
*Military, Police, Fire, First Responders – 10% discount with confirmation of identification.
Tuesday-Friday 7pm to 8pm
Weekends - 5pm to 6pm
LINKS
- CrossFit Headquarters
- American Kettlebell Club
- Steve's Club, Camden, NJ
- CrossFit Tribe (formerly EvoFit), South Jersey
- Robb Wolf's awesome page full of scientific nutrition info
- Next Level Soccer
- Play It Again Sports of Hamilton, NJ
- Exercise, Eat Always Together - Trenton, NJ
- Get your CrossFit Push/Pull apparel here!
World-Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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