9/8/14 – Paleo Potluck Tailgating on Sunday!

SKILL/STRENGTH

A. Kipping Review

B. Kipping Pullup, 7×5 UB for time

METCON

30-20-10-20-30

DB Thruster (35/25)

Pullups

RANT

First of all – Haven’t been seeing your clean and jerk and snatch increase lately?  ATTEND STRENGTH CLASS. Take advantage of the opportunity to work solely on your olympic lifts and squat power for an hour at a time and get better at them.  Sign up for class in MindBody and get better.

Second – This Sunday, September 14th we are having a Paleo Potluck/Tailgating at the gym!  Bring your favorite paleo dish to share (or non-paleo, we won’t judge) and whatever you’d like to drink and come hang out before the game.  Starting around 11am.  There won’t be parking available at the gym but park somewhere else, get dropped off, walk/bike, take an uber, and come hang out!  If you are planning on bringing a dish that requires power, let me know (isaac@escfitness.com) so I can make sure everyone has what they need.

CrossFit Performance

SKILL/STRENGTH

A. Kipping Review

B. Kipping Pullup, 7×5 UB for time

METCON

30-20-10-20-30

DB Thruster (35/25)

Pullups

CrossFit Fundamentals

SKILL

A. OH Squat Review

B. Rowing Technique Review

METCON

For Time

500m Row

15 OHS (75/45)

20 Box Jumps (24/20)

–Rest 5 min–

Repeat