East, Saturday, 08/25/2018
CROSSFIT
*Deload Week – Next week is PR week (our second testing week of the year)! Manage your load and intensity so that you can be fresh and ready to perform at your best next week.
Benchmark Saturday – FRAN!!
For time:
21-15-9
Thrusters 95, 65
Pull Ups
*6 Minute Time Cap
-then-
For time:
400m Run
COMPETITION
Aerobic Conditioning
Brick Training
30min Bike
-Immediately into-
20min Run
*Score is total distance covered. Practice nasal breathing throughout as a way to regulate heart rate & intensity. If you can’t breathe in and out the nose only, you’re intensity has gone too high.
LEANX
10 Min Movement Flow
10 SL Raises
10 Windshield Wipers
10 Deadbugs
10 Bent Knee Rocks
10 Heel Drops
10 Sec Seal pose
10 Shoulder Taps
10 Leg Sweeps
-then-
For Time:
1 Mile Run
50 Double Unders
50 Flutter Kicks
100m Run
40 Double Unders
40 Hanging Knee Raises
100m Run
30 Double Unders
30 Tuck Ups
100m Run
20 Double Unders
20 Russian Twists/Side
100m Run
10 Double Unders
10 T2B
100m Run
BOX NEWS
- Saturday Morning Lights – Saturday the 26th
- No LeanX at 9am, and no Open Gym from 9 – 10:30
- Park WODS start back up on Sunday the 27th
- We will be kicking off the workout at 3pm in the field at E.P. Tom Sawyer. If you are bringing someone who has never worked out with us before please make sure they arrive before 2:45 so we can have them fill out a waiver.