Monday 150420

Dixie

Dixie….Keep up the strong work !

Are you ready to be part of Letrono’s next team challenge?!? If you want to be motivated, have accountability,  and achieved your lifelong CrossFit goals…join us!! 12 week, team oriented, nutrition challenge that will be performance based. Be thinking of 3 goals you have been wanting to achieve…pull ups? 400# squat?? MUSCLE UP!?#$. This challenge will help you focus to achieve your goals,  even if it’s just to be part of a SUPER FUN winning team!! 
Talk to Troy, Jamie or Angi if you’d like to join or post to comments! We’ll be pulling teams out of a hopper, Friday, May 1st 7:00 p.m. 

Here is a fun clip on the CrossFit Nano’s! http://www.eattoperform.com/2015/03/24/reebok-nano-5-0/

Evening PlaycareStarting today we will have a few new but familiar faces watching over the little ones in the evenings. Kiersten who was the evening attendant is getting ready to graduate High School and she has taken on a job that is more in line with her career goals! Jadeyn T, Zoee H and Hadlee H will have assigned days and will be there to ensure that the kiddos stay in the kid area. As a reminder, this is a lightly supervised area so if your kids need a lot of supervision, you might want to have a different plan in place. Also, if you are bringing older kids, please don’t allow them to play outside on the rocks or to come in and out of the kids area as it confuses the ones who have to stay in there. Thanks for your help and understanding with our play-care set up. Any concerns, please contact Sara. 

Dynamic Warm-Up-Mobility
Prepare for..

WOD: “GRACE”      **BENCH MARK WOD log your stats!!!!
30 Clean and Jerk for time
135/95, 115/75, 95/55
Then:
Strength: Push Jerk
5-5-3-3-3-1-1-1-1-1 reps

Cool Down

Competitors or athletes wanting to improve your Fitness level:
5-4-3-2-1
Front Squat 215/173 185/153 155/123
Muscle Ups

800m run when completed

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