3 rounds, each round for time, of:
9 Thrusters, 135/95 lbs
12 Thrusters, 115/75 lbs
15 Thrusters, 95/65 lbs
Rest 1 min between each round.
You can use multiple bars.
Fitness: Find your weight
Complete as many rounds as possible in 12 mins of:
10 Handstand Push-ups
10 Pistols (Alternating Legs)s
Competition: 1-Abmat or 40/30# DB Push Press Scaled Pistols
Performance: DB Push Press Scaled Pistols
itness: DB Push Press Air Squats
Natalie Greenburg has done such a great job building Slash-n-Burn in RSM that we think it is time to bring an evening option to Lake Forest!!
Starting this Monday, Aug 28th, we will be offering a Slash-n-Burn class every weeknight from 5:15 - 5:45pm. Remember, we also offer childcare at this time from 5-6pm $3/kid/hour for 5 years old and under.
This is a high energy 30 minute class, designed to kick your butt and get you on your way. There are no barbells or complex movements. In a group setting, we provide your daily programming (warm-up, and workout) and coaching instruction to keep you moving safely and achieving goals. We’ll work with basic gymnastics and bodyweight movements, proper running mechanics and more. You will always receive instruction from a certified trainer and will constantly be observed to ensure that you are performing all movements in a safe and efficient manner.
As with all of our workouts, we can scale for any level of fitness and support your personal goals. This program is perfect for busy mothers, fathers, professionals, and even our masters athletes. It's also perfect for any regular CrossFitters that just want a quick half hour session.
The main coach for Lake Forest will be Erika, who is a regular in the 4pm class. She is a Certified Personal Trainer, married with 3 kids and is from Sweden.
This class is free for all CrossFit Forest members and there is a special rate for folks that just want to do the Slash-n-Burn class.
Please feel free to invite your family and friends to give it a shot. The first class is free.
Special Slash-n-Burn Membership Rates and Links to Sign up
1st Time Free
$99/month for 12x/month
$114/month for Unlimited
Also stay tuned for new programs being released this Fall:
Oly Lifting Technique with Kendall coming to RSM on Monday's 5:30pm (Sept 11th)