MON 9.30.13


Don’t forget to REGISTER HERE for the CFMakeover! The challenge starts tomorrow.

gersMatt G on strict press.

Today’s schedule

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

Workout of the Day (WOD)

A. Strict press: 1-1-1
Push press: 3-3-3
Push jerk: 5-5-5
B. As many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 155/100#
5 Ring Dips

And coming tomorrow…

A. 15 min to find 3 RM front squat
B. 1 min row for max meters
C. Accumulate 3:00 in each position: 1. plank 2. L side plank 3. R side plank

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