Friday December 2nd
Workout of the day
Training:
Split Jerk - max for the day; 80% of that x 1 x 3
WOD:
Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood
John Burke
Last weekend to sign up. Only a few spots remain for the December On Ramp.
CrossFit South Shore On Ramp Program:
The next On Ramp Program at CFSS is starting this Monday. The program will begin on December 5th and run every Mon/Wed/Fri for three weeks.
Join our community and experience the greatest fitness of your life!
On Ramp #67 M/W/F @ 10:00 AM, starts Dec 5th
On Ramp #68 M/W/F @ 7:00 PM, starts Dec 5th
On Ramp classes meet 3 times per week for 3 weeks.
On Ramp classes fill fast! Call or email us to reserve your spot.
Remember, the On Ramp classes are where it all begins. During the On Ramp classes we will teach you the foundational movements used in our program. Each class will end with a challenging workout sure to rev up your metabolism. Upon completion of the 9 classes you will be ready for group classes, and the fun will begin!
Great pic John!!
Great job to all the new on Rampers on your first official wod!
Posted by: Tara | December 02, 2011 at 07:12 AM
Awesome pic John!
Posted by: Danielle Reuter | December 02, 2011 at 08:01 AM
John, your shirt looks good on you!!!
Posted by: Denise | December 02, 2011 at 08:04 AM
I say this this with the utmost respect toward John B. He is becoming a beast in the box. He is determined, focused, working hard and pushing more weight around then he has ever before. John you should feel proud of your accomplishment thus far.
Way to go John.
Keep up the hard work.
Posted by: richr | December 02, 2011 at 12:51 PM
Great pic John; looking good.
Posted by: Blair | December 02, 2011 at 01:10 PM
Looking good John! You are one of the beasts of the 8 pm class .
Posted by: Rob J | December 02, 2011 at 01:43 PM
Thanks for the kind words everyone. Your encouragement is what makes this place so great.
Posted by: john burke | December 02, 2011 at 08:23 PM