Monday 9.17.18

 Rusty.  2017 Anniversary Party

Rusty. 2017 Anniversary Party

1.  6 Year Hip Hop Anniversary Party - THIS SATURDAY! 6:30 pm. For all Gunners and significant others.  Koozies, giveaways, one-of-a-kind door prizes, awards, entertainment, food!, Nerf Gun Wars, swimming...  What's not to love?  See you there!

2.  2018 CrossFit Team Series - We will just take this as it comes.  Here we go!  Hopefully with putting the WODs into our class times it will make it easier to get these WODs done. Judges will be needed. If you are not on a team, YOU STILL WILL GET TO WORK OUT. No need to stay home :)

Coach Led Clean Warm-Up:
With empty barbell:
5 RDL 
5 Hang Muscle Clean (fast elbows)
5 Hang Power Clean
5 Front Squats - 3 sec pause
5 Sotts Press from Clean or Standing Strict Press


Strength:
Every 2:00, for 16 minutes (8 sets):
2 Hang Clean
*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Sets 5-6 @ 80%
*Sets 7-8 @ 83%

WOD:

21-15-9
Calorie Row
Dumbbell Thrusters
Rx: 50/35 lbs
Sc: 35/20 lbs

Straight into …

15-12-9
Assault Bike Calories
Toes-to-Bar*

*If you are still working on your toes-to-bar then you can substitute knee raises to keep this workout fast.



Mandi Reading