FRIDAY

Class will be held at 11am THIS SATURDAY for olympic lifting. 

Wednesday planks.

Workout of the Day
Front Squat

Then

For Time:
-50 Wall Balls (20/14)
-40 Sit Ups
-30 Air Squats
-20 Step Ups on 20” box (45/35)

THURSDAY

We are currently putting together our next Paleo Challenge.  For those of you who participated in last years PC, what would you like to see in this one?  If this will be your first challenge, what are you hoping to gain from it?  Post to comments!

When someone offers you a scone, just use this.

Workout of the Day
Shoulder Press

Then

For Time”
-1,000 Meter Row
-50 Push Press (65/45)
-30 Pull Ups

WEDNESDAY

For those of you who signed up and didn’t receive a shirt, we will be getting an order in within the next 2 weeks!  We will keep you posted!

EA staying late to work on his handstand push ups.

Workout of the Day
Planks

Then

ADVANCED SKILL: RX+
4 Rounds for Time:
-6 Power Snatch (115/85)
-3 Muscle Ups
-20 Double Unders (100 singles)

If you cannot do muscle ups:
4 Rounds for Time: RX
-6 Power Snatch (95/65)
-6 Chest to Bar Pull Ups
-20 Double Unders (100 Singles)

TUESDAY

Just in case you haven’t noticed, our class size has increased to 12 people.  We hope this helps everyone out!

Great start to the week.

Workout of the Day
Bench Press

Then

For Time:
-40 Slam Balls (40/30)
-40 Sit Ups
-20 Toes to Bar
-20 Sit Ups
-40 Hand Release Push Ups
-40 Sit Ups

MONDAY

Thanks to all of you who came out to Fernando’s on Saturday.  We had a great turnout and, needless to say, we had an awesome time.  Let’s get the tequila out our systems and hit this week hard!

Melody taking in Saturday’s WOD.

Workout of the Day
Back Squats

Then

12 Minute AMRAP
-2 Squat Cleans (115/85)
-2 Box Jumps
-4 Squat Cleans
-4 Box Jumps
-6 Squat Cleans
-6 Box Jumps

... numbers increase by 2 until time catches you.

SATURDAY

The OLY class will be at 11am tomorrow.  Also, are people actually coming to Fernando’s around 3?  I don’t want to go stag people!  If you don’t post to comments, I will murder you on Monday with the most horrific workout ever programmed in CrossFit history.  You’re children’s children will be sore. .

HAHAHA.  It gets me every time.

Workout of the Day
For Time:
-50 Back Squats (65/45)
-30 Kettlebell Swings (53/44)
-30 Double Unders
-40 Front Squats
-20 Kettlebell Swings
-20 Double Unders
-30 Over Head Squats
-10 Kettlebell Swings
-10 Double Unders

FRIDAY

Happy Friday.

Workout of the Day
Front Squats

Then

For Time:
-1000m Row
-50 Burpees