Nov 21 2012
Make sure to turn in your Paleo Challenge Logs today!
NO 7:30PM CLASS TODAY
Thursday – 7AM ONLY
Friday – 7AM, 5:30PM, 6:30PM
Saturday – 10AM WOD, 11AM FREE Class
Competition time! On Saturday Dec 8th at 10AM we’ll be having a TEAM COMPETITION with our friends at CrossFit Utility. Teams of 4 (2 Men, 2 Women) will compete in two divisions – “Competitors” and “Athletes”.
“Competitors” should generally be able to do the following:
Deadlift for Reps – 225/155
Power Clean – 185/135
Snatch – 135/95
Gymnastics – RX’d Pull Ups, HR Push Ups, HSPU, T2B, Muscle Ups (guys).
“Athletes” should generally be able to do the following:
Deadlift for Reps – 165/105
Power Clean – 135/95
Snatch – 95/65
Gymnastics – RX’d (Men) – Pull Ups, Push Ups, Sit Ups
Scaled (Women) – Banded Pull Ups, Knee Push Ups, HSPU to target
Scaled (Men) – HSPU to target
Sign Up on the Facebook Event Page -or- on the whiteboard at the gym. Don’t have a team yet? No problem, we’ll assemble teams of people with similar skill levels if needed.
This is going to be a great event and lots of fun, EVERYONE should come out!
Death by Power Cleans – 80% of last weeks 1RM C&J
2 Rounds – Not for Time
25 Back Extensions
Typically Death by Power Cleans is done at 135/95. 1 Power Clean is done on the 1st minute, 2 on the 2nd minute, and adding 1 rep each minute until you can’t complete the required reps. Today we’ll be using a weight relative to our abilities.