East, Wednesday, 07/11/2018

CROSSFIT
*Base Week – Transitioning out of Hypertrophy into a Max Strength phase over the next 8 weeks.
 

SKILL

Overhead Squat Skill

6 sets
Every :90

6 OH Marches
6 OHS

*start w/ empty Barbell and add a little weight each round
**we will be doing Nancy in a few weeks on a Saturday which involves 75 total OHS at 95/65#. We have not been doing a ton a OHS volume so this is prep for that. Make sure as you build that form is un-compromised. 

METCON

18 minute Partner Relay

10 Alt Plate Lunge 45, 25
100m Run
*50m Waiters Walk 45, 25 each arm for each partner after each round of the above

*Score is rounds and reps – round is 1 relay and then waiter walk

COMPETITION

 3x Thru:

4 TGUs (2/side)
10 Standing Band Row
10 Single Leg RDL w/ Row per side

*WEEK 5 of our TGU progressions. Switching to standard (not bottom’s up) this week so moving up in weight.

LEANX

4 Min AMRAP x 5

400m Run
-then-
AMRAP of Cindy

-Rest 2 Mins between sets-

*Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats

BOX NEWS

• Specialty Class w/ Gabby this Thursday at 5:30pm. Handstands and Handstand Walking
• Temporary schedule adjustment for this week – We will be closing Saturday the 14th at 11am after the 10am class is over, as well as be closed the entire day Sunday the 15th. We will be using this time to update the facility with some patch work on the walls, and a few coats of fresh paint. Google will be in Tuesday the 17th to do a video tour of the facility that will go up when people search for us on their site. We will be closed that day from 1 – 4:15pm for that videoing session. We apologize for any inconvenience this may create this week.