Tuesday 130813

Drake

Drake

 

NO KIDS CARE ATTENDANT for the 9a and 10a class today only!

Operation IronWoRX – It is time to commit and form some teams or go individual !There are several of you on the fence about participating, get off the fence and commit. You will be glad you did! It is a going to be a great event put on by yours truly, LCF as well as Strata Fitness, Hyperion CrossFit and GSL CrossFit. Just do it! There will be a sign up sheet on the whiteboard. List your name if you want to participate and we can help you form a team or put your team names up so we know who is committed. September 6th and 7th. We are also in need of volunteers!

Oly Lifting with Coach Scott – 6p

Mobility-Warm-Up
Prepare for…

WOD  “Pioneer”
10 Strict Press 115/75#
15 Overhead Squat 115/75#
20 Push Press 115/75#
25 Front Squat 115/75#
30 Push Jerks 115/75#
35 Back Squats115/75#

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance: No Trail Run today due to Heath’s schedule.

 

 

 

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