FRI 09.04.15 Labor Day Weekend!

Yoga Instructor Lana on kettlebell swings

Yoga Instructor Lana on kettlebell swings

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
200m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep heavy Jerk)

Post load for Split Jerk and rounds and reps completed (200m = 1 rep). Ex: 215#, 9+11 @ 215# Rx

And coming Saturday…

Partner WOD:
10 minute AMRAP
30 Pullups
30 Kettlebell Swings (24/16kg)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Tandem Partner Situps
Rest 4 minutes and repeat. Continue where you left off.

All reps are team totals. One athlete working at a time. Teams may alternate single reps on the box jumps and tire flips. Both partners complete 30 situps at the same time, touch/clapping hands at the top of each rep. Movements can be completed in any order, but once you start a movement all 30 reps must be finished before moving on to the next.

Post reps completed in first AMRAP and total for both. Ex. 185, 355 Rx.

Saturday Schedule

10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Tom
12:15p: Yoga- Lana Wilson Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

Monday Schedule

Gym Closed: Happy Labor Day!

Join the discussion 6 Comments

  • Ajay says:

    Quotes from Braveheart for today: There is a difference beweetn us. You think that the people of this country exist to provide you with position. I think your position exists to provide those people with freedom and I go to make sure that they have it. We all end up dead, it is just a question of how and why? .what does that even mean to be noble? but men don’t follow titles, they follow courage . if you would just lead them to freedom, they’d follow you, and so would I.

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