Wednesday 130619

Beast Mode

Beast Mode

 

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. 

Warm-up/Mobility
Prepare for..

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
Double Unders
50-40-30-20-10 reps

1 Arm ea DB Snatch  70/55
10-8-6-4-2

Muscle Ups
5-4-3-2-1

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

CF Endurance
Tabata  Bike Watt or Mtn 

WOD:
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.

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