I dropped in to Coach Chris Hartwell's 12:15 Kettlebell class today. It was challenging, creative, and, fun. It is amazing how a rope and a kettlebell can kick your butt.
I know how to climb the rope, but Chris taught me the "breaking" technique with my feet so I could be more efficient. I had a blast working out along side my SHOWOUT friend, Rob Miller. ClearLLLLLy we had to take a pic at the end of the workout since he was sporting a Showout tee.
As many rounds as possible in 20 minutes--
2 rope ascents
3 windmills on L/R
30 rope waves
I highly recommend the Kettlebell classes at CrossFit Central. Every time I drop in to a class I am challenged and get in a great workout in a short amount of time. My arms, shoulders, stomach (especially my obliques) are shot today.