Oly-Lifting 6pm Wednesday – We have added a new Olympic lifting class with an emphasis on competing in addition to the Saturday (Coach Glasgow & Chris) class, every Wednesday night at 6pm. For those of you already attending the Saturday class, there will be no additional cost, now you get the opportunity to do two classes a week for the extra $45. If you have not started the oly class and would like to, get with a coach to get you signed up and watch your PR’s and technique improve! We have added a new member to our coaching staff, Andi Turner who is a two time CrossFit Southwest Regionals Competitor and she will be coaching the Wednesday Oly Class.
Spartan T-shirts – We will be placing an order for a new T-shirt. This is also the Letrono Spartan T-shirt for this year. We will be ordering youth sizes if you want to order some for you kids as well. There is a sign up sheet on the board. Order will go in on Thursday morning.
Spartan Lodging – For anyone who is doing Spartan next weekend, Dave Marin (Cheech) has a cabin at Deer Valley that he has graciously offered to open it up to anyone who needs a place to stay. For more info contact Cheech or post to comments.
Strength-Skill 1 arm DB Snatch Split or Squat 5-3-3-2-1
Go as Heavy as you can with good mechanics
WOD: “Ladder of Joy”
1 Arm ea DB Snatch 70/55
Team cool down, light row, bike, run. PNF or Static stretch 5-7min
Tabata Bike Watt or Mtn
3 Double Kettlebell Bottoms Up Front Squats with a 3-5 second hold at the bottom
5/5 One Arm Bent Over Rows or Lawnmower Rows
8 Heavy Static Start Swings
Repeat 5-8 times. If at any time your form degrades, you are done. Make a note of your reps and sets and grow your strength over time.