East, Tuesday, 09/25/2018

CROSSFIT

*Deload Week

Skill

Every 2min for 10min:

3 Power Cleans
*Building

Strength

Front Squat
15 Minutes to complete:

3 x 5 – 3.3.1.1.
-then-
1 x 12
1 x 10
1 x 8

*all sets are building – even the tempo warm up sets. Strive to either hit the same numbers you hit on the 12 and 10 two weeks ago, or make an increase if they did not feel heavy enough. 

COMPETITOR

Rowing – Stroke Consistency & Volume

6x500m Row
*2min rest between intervals. 24-26 strokes per minute. Goal is to maintain a consistent stroke rate on all 4 intervals. Keep pace 5-10s slower than 2k pace.

LEANX

7 Min Movement Flow

10 Blackburns
10 Alternating Swimmers
10 Scorpians
10 Heel Drops/Leg
10 Knee to Chest with Kick up
10 Sec Pigeon Stretch
10 Ankle bounces

-then-

Gymnastics
3 Rounds:

8 Core Swings
5 Slow Negatives (5 seconds)

-then-

10 Min EMOM:

1. 5 Pull Ups INTO ME Double Unders
2. Rest

-then-

10 Min EMOM:

1. 10 Step Ups INTO ME Wall Balls
2. Rest

BOX NEWS

• No Mobility class this month – we will resume in November. 
• KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. East will be CLOSED all day. Come out and party it up with your #4BFamily on Saturday.
• October On-Ramp starts on the 1st at 7pm!!
• Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
• Strongman Sunday w/ Coach Cam this Sunday the 30th!