There is only one class today at 9am. We are holding our CrossFit Total event. When we finish up with the lifting, there will be pork shoulder and brisket courtesy of Solidarity Chefs Brian & Craig as well as cold beer!
Strength
CrossFit Total
Score is the sum of best effort from each lift. Detailed rules can be found here.
Conditioning:
“Helen”
3 Rounds for Time:
Mobilize: Hips
Strength:
A: Deadlift
B/C: Deadlift, 3×5 @50% (deload)
A/B/C: Clean, 5×1 @95%
Conditioning:
With a partner:
Row 2K, switching every 500m.
The partner that is not rowing, completes as many rounds as possible of:
Score equals time (in seconds) minus total repetitions completed of the push ups, box jumps, and ring rows.
Remember, this Saturday is our CrossFit Total event! Be sure to pay extra attention to quality sleep and nutrition as the day draws closer.
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
Congratulations to our recent Prep Course graduates!
Congratulations to Ethan and Laura for their awesome performances in the Cougar Trail Half Marathon this weekend! Ethan placed 2nd overall and 1st in his age group while Laura was 2nd in her age group and 8th woman overall.
Remember, this Saturday is our CrossFit Total event! Be sure to pay extra attention to quality sleep and nutrition as the day draws closer.
Skill Review
Press, then 3×5 @ 50% of last work weight
Overhead Squat & Snatch
Strength
Snatch 5×1 @95%
Conditioning
Three rounds for time of:
Ethan and Laura