Weekend Info is here!!

WEEKEND INFO

Saturday

9:30am – Free Community Workout with Coach Dave

11:00am – Free Gymnastics  Seminar at CF2222

Sunday

9:00am – ReFlex Yoga – last class!

10:30am – Skillz & Sprintz with Coach Lameace

 

Dynamic movement prep
Group warm up

For quality
5 rope climbs
50 ghsu
50 ghbe

 

Strength
Hang Snatch + snatch
(2+1). 5 sets. You may regrip each rep if needed

Score weight.  By feel.
Agility ladder drills
5 minutes
“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
MAD MOBI
Roll calves
Press ups
Pigeon
Lat stretch band

 

Strict Pull-ups & Heavy Cleans

Weekend Information

Saturday

9:30am – Free Community Workout

Sunday

9:00am – ReFlex

10:30am – Skillz & Sprintz

Dynamic movement prep 
Group warm up 
50 heavy Russian swings
Strength
20 strict pull ups
Build to a heavy single squat clean in 10 minutes
Wod  from the Crossfit Games 
Double “Grace”
60 clean and jerks for time 135/95
Mad mobi. 
Press ups
Double knee to chest
Bully

Strength: Deadlift

Dynamic movement prep 
Group warm up 
50 ghsu
50 ghbe
Muscle up skill work
5 minute emom
1-5 (based on level) Muscle ups/attempts only
Scale to c2b/pullups if necessary
Strength
Deadlift
3-3-3-3-3. By feel
Wod 
For time
Row 500 meters
40 overhead squats 115/75
30 burpees over the rower
20 power snatch 115/75
10 hspu
MAD MOBI
Keg stretch
Lat stretch
Bully
Press ups