East, Wednesday, 06/13/2018

CROSSFIT
*Base Week


Strength

15 Minutes to Complete

Deadlift
3×8
*across

-superset w/-

SA OH Carry
3x50m per arm

Metcon

10 Minute AMRAP

5 KB Snatch L
10 Lateral Box Step up L
5 KB Snatch R
10 Lateral Box Step Up R

KB Weight 35, 26

COMPETITION

3 Rounds NFT:

10 http://HK Landmine Press / side
10 Supine Barbell Row
2 Bottoms UP TGU / side

*Starting a TGU progression. No movement builds full body, strength, mobility, and stability like a TGU. We’ll start with light bottoms TGUs, then prorgess to heavier standard TGUs over the next 8 weeks.

LEANX

With a Partner for Time:
50-40-30-20-10

Step Ups
HRPU’s
Ring Rows

*30 Double Unders AFTER each set (EACH Person)

-then-

5 Min AMRAP w/ Partner

10 Med Ball Sit ups to partner
10 Med Ball Plank Rolls

BOX NEWS

  • Join Coach Case at lululemon Oxmoor at 9am on Saturday morning (6/16) for a free Father’s Day Weekend recovery class.
  • FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am – In New Albany. 
  • Coach Sam’s going away party June 22nd. 5:30pm class will be cancelled. We will provide the meat and drinks, if you will please bring a side dish/snack. We will kick off the party at 545pm and go until Sam heads home for his beauty sleep. 
  • Specialty Class this Thursday w/Coach Gabby @ 5:30pm – Wear a pair of socks for Rope Climbs, and an old shirt for some tire flips!