10 thrusters (155,105)
12 ring dips
20 minutes for 1rm power snatch
power snatch (95,65)
double undes *4x the power snatch reps
Don’t forget that Sunday’s are now coached open gym. Bring your skills or make-up a word you missed.
US Army specialist Scott Morrison died on September 26, 2010 from wounds he suffered of September 25th 2010 from an improvised explosive device in Kandahar province, Afghanistan.
kettle bell swings
So, we put an idea board up in the pro shop area. There’s a calendar on there and everything so, we know when there are events and goings on and such. On the left side of the board we will have a topic pertaining to things like programming, social events, equipment etc. Once that idea is up you’re more than welcome to throw a thought or two up there so we can run with it. We won’t be able to do everything but, we can do some things so hopefully we’ll get some good, doable ideas up there. Thanks again for your support.
front squat 1rm
10 DB thrusters
20 ab mat sit ups
I need to touch on Open gym and make sure everyone understands the scope of open gym before someone gets hurt. When there is a class going on (CrossFit CrossFit kids, Bootcamp or a seminar) open gym should be out of the way as the class is the priority. Open gym is still important not saying that it isn’t but, when there is a handstand walk or a dropped barbell during a CrossFit warm-up it is both distracting to the class and disrespectful to the coach trying to coach. So, please pay attention to what is going on during class and/or open gym and either be in the strong side, ask a coach if it’s ok to be off to the side. Thanks for your help.
21, 18, 15, 12, 9, 6, 3