Sept 17 2014
Free Class Saturday at 11AM Come see what CrossFit is all about! Bring a friend to this Free Class open to all experience levels.
If you still want to be part of our Fall Nutrition Challenge just shoot me a note on Facebook and we’ll get you started. If you are following the challenge but aren’t on facebook then send me an email ([email protected]) and I’ll shoot you some details and answer any questions you have.
20 Sit Ups
20 Ring Rows
20 Box Jumps (24/20)
5×1 Power Clean + 2s Pause Front Squat (75%)
5×3 2s Pause Squat Snatch (80%)
3×10 KB Around World
3×8 Glute Ham Raise
5×5 Dips (W)
2s Pause Squat Snatch – pull the bar to the top of your knee and pause during the deadlift for a 2 count. then continue up to your hip and snatch. This is a pulling drill.