Monday November 4, 2013

Posted on Nov 3, 2013 | 0 comments

Happy Monday!!! Hope everyone had a wonderful weekend!!! Back to the grind!!! Let’s get after it!

 

AS OF THIS WEEK THERE IS NO LONGER A 10AM CLASS. WE WILL NOW HAVE OPEN GYM FROM 10-12 MONDAY THROUGH FRIDAY!

Open gym gives you an oportunity to come in and either work on your weakesses, get in an extra workout or just get in extra mobility! There will be a coach present to answer questions you may have but this is not a structured class.

 

Strength:

EMOM for 10 Minutes,

1 Rep of the following complex, adding weight each round:

1 Hang Power Snatch+1 Snatch Balance+ 1 Overhead Squat

 

WOD:

5 Rounds for time:

6 Hang Power Snatch 115#/75#

9 Chest to Bar Pull-ups

12 Burpees

 

CrossFit MELT (8am)

WOD:

50-40-30-20-10

Kettlebell Swings

SIt-ups

*Run 400m after each round