newyear

Happy 2014!! Set big goals and get after them — we are here to help you achieve the best version of yourself! Thank you for being a member of Aero Athletics CrossFit Mahwah!

*NOTE: PM classes ONLY today. Back to regular schedule tomorrow!*

Aero Athletics Warm-up:

While jogging around the gym, perform the following movements when they are called out:

-Burpees
-Sprint
-High Kicks
-High Knees
-Butt Kicks
-Arm Circles
-Over the Fence
-Tiger Knee
-Bear Crawls

Wendler 3×3+ Back Squat (3×3+ @ 80/85/90%):

1×3 @ 80%
1×3 @ 85%
1×3+ @ 90%

Metcon (AMRAP – Rounds and Reps):

10 Minute AMRAP

9 Push press @ 95/65#
10 Front Rack Lunge (5 Each) 95/65#
12 T2B

Mobility:

Couch Stretch 2 Min a side
Posterior Chain Floss 2 Min a side
Calf Mobilization 2 Min a side

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