Monday 6.10.19

Gina C.

Gina C.

1. Rowers and Assault Bikes: We have hired a gentleman from Austin to come and service our rowers and Assault bikes.  His name is Anthony Valdez and does this for CrossFit Central.  He is super friendly and please introduce yourself if you happen to see him.   He will be working on them Sunday, June 9 - Monday June 10th.  ** Please allow him space to work and avoid using the rowers and bikes until he leaves.  Thank you! 

2.  Honey Bee 5K - Earn a committed club point!  Start time is 8:00 am.  Due to this event, Open Gym is cancelled on Saturday.  Flyers are on the whiteboard at the gym.

Every 2:30 minutes, for 15 minutes (6 sets) of:

Pause Front Squat x 1 rep @ 32X1
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.


5 DB Alt. Snatch 70/50 *Do not drop DB.*
5 Wall Balls 30/20 @ 10 ft.
5 Burpees
10 DB Snatch
10 Wall Balls
10 Burpees
15 DB Snatch
15  Wall Balls 30/20
15 Burpees
*increase by 5 reps every round

Scale: DB 50/35; Wallballs 20/14
If you go Rx on the weights, please be sure you are meeting Rx movement standards (full squat depth on WB, no hand on leg and standing upright for snatch, etc.).  
Share equipment if needed.

Mandi Reading