MON 9.23.13

photo-7 copyWe have deadlifts coming up Thursday…make sure to grab a pair of CFM socks in the pro shop!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day

A. Back squat:4×4 workups (add 5# to last back squat workout)
B. Complete 10 rounds for time of:
5 dumbbell/kettlebell thrusters
5 strict chin ups
5 burpees

And coming tomorrow

A. Power clean:5×3
B. Jerk 5×1 (workups)
C. Tabata row OR AirDyne OR jump rope singles OR double unders (if you trained on 9/4, choose a different option from what you did then)

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