9/18/14 – 9:30am Class Only on Saturday

STRENGTH

GHD Situps 4×10-15, rest :60

METCON

EMOM 16 minutes

Even: 6 Shoulder to Overhead (155/115)

Odd: 12 Back Squat (155/115)

RANT

We are going to only have 9:30am class on Saturday – 10:30am is cancelled.  The NPGL will be in Charlotte for the Quarterfinals and Semifinals next week and one of the teams asked us to utilize our space on Saturday and Sunday for them to practice in.  In turn we will be hosting a Meet and Greet for some of the athletes on Monday evening, so keep a look out for information on that!

We also won complimentary tickets to the NPGL quarterfinals and semifinals next week (Tuesday, Wednesday and Thursday), so see Stu to get your tickets and support this new sport!

CrossFit Performance/Fundamentals

STRENGTH

GHD Situps 4×10-15, rest :60

METCON

EMOM 16 minutes

Even: 6 Shoulder to Overhead (155/115)

Odd: 12 Back Squat (155/115)