Thursday October 17, 2013

Posted on Oct 16, 2013 | 0 comments

REMINDER there will be NO 8 or 9am classes this Saturday! Hope to see you all at the gym for our partner Filthy 50 WOD. Starts @ 9am! 

 

Our olympic lifting class this Sunday with Scott Hisaka is sold out. If you are signed up and cannot make it, please let us know so that we can open that spot to someone else.

 

OCTOBER 28 we will be starting a 30 day Paleo Challenge in the gym!!!! Stay tuned for details! 

 

Skill Warm-up:

3 Rounds not for time:

10-12 Ring Push-ups

10-12 Alternating Dumbbell Snatch/ Kettlebell

50 Double Unders (or DU practice)

 

WOD:

15-12-9-6-3

Handstand Push-ups

3-6-9-12-15

Power Clean 185#/125#

REST 3 Minutes

then,

1 Mile Run for time

 

CrossFit MELT (8am and 7pm)

1 TABATA!!!!! round of the following exercises….your score is the total of your lowest # of reps per round.

Hand Lift Push-ups

Jump Squats on Rings

Row for calories

Sit-ups w/ Dumbbell

Ground to Overhead w/ plate

1 Minute rest between exercises.