WOD - FRIDAY, OCTOBER 25TH 2013

* LAST DAY FOR PRESALE FOR SWEATSHIRTS! $40 PRESALE!

** THIS IS THE LAST SATURDAY OF 9:00AM OPEN GYM. AS OF NOVEMBER 3RD IT WILL BE MOVED TO 10:00AM.

#1. OLYMPIC LIFTING CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY!

- EACH CLASS WILL CONSIST OF SNATCH/SNATCH ACCESSORY/CLEAN AND JERK.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 20 PEOPLE.

- WE WILL BE SHARING SPACE W ENDURANCE GROUP 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#2. ENDURANCE CLASS AT 9:00AM - 10:00AM - SATURDAY ONLY!

- EACH CLASS WILL CONSIST OF A MIX OF ROWING/RUNNING/BOXJUMPS/JUMPING ROPE AND OTHER BODYWEIGHT EXERCISES.

- MUST SIGN UP FOR CLASS AND WILL BE CAPPED AT 15 PEOPLE.

- WE WILL BE SHARING SPACE W OLYMPIC LIFTING GROUP. 

- MUST CHOOSE OLYMPIC LIFTING CLASS OR ENDURANCE CLASS.

#3. OPEN GYM AT 10:00AM - 11:00AM. STARTING NOVEMBER 3RD. - SATURDAY ONLY

#4. CROSSFIT LIGHT CLASS STARTS MONDAY, NOVEMBER 3RD AT 1PM.

- EACH CLASS WILL INCLUDE MOBILITY/CORE ABDOMINAL WORK/WOD

- CLASSES WILL BE MONDAY/TUESDAY/THURSDAY

BEFORE

AFTER

WARM-UP
1 MIN DOUBLES
5 MIN TO WORK UP TO MAX STANDING TRIPLE JUMP
REVIEW AND DRILL POWER SNATCHES
MUSCLE-UP TECHNIQUE

STRENGTH
FIND 3RM POWER SNATCH

WOD
"POWER AMANDA"
9-7-5
MUSCLE-UPS (18-14-10 - PULLUPS/RING DIPS)
POWER SNATCHES (135/95)

RESULTS FROM 10/24/13!

RESULTS FROM 10/24/13!

RESULTS FROM ELEMENTS 3!