10/28/14 – PM Classes Canceled Thursday!

RANT

Remember Wednesday is Halloween WOD day!  Come dressed up – Matt Vivanco will be there in the evening to take some photos, so you better be dressed up!

Also – we will be closed in the evening on Thursday due to the Panthers home game.  Morning and noon classes as normally scheduled, though!

CrossFit Performance

STRENGTH

Push Jerk 4×3.3, rest :30/2:00

load should be heavy but sustainable across all 6 reps. increase load each set. focus on receiving the bar in proper rack position for next rep.

METCON

For Time

800m MedBall Run (20/14)

Rest 2:30

75/50 Cals on Air Dyne

Rest 2:30

x2

CrossFit Fundamentals

SKILL

Hang Power Snatch

METCON

21-18-15-12-9-6-3

Hang Power Snatch (75/45)

Box Jumps (24/20)

Fundamental Strength

A. Deadlift@22×1, 4×8, rest 2:00

B. Front Squat, 3×8, rest 2:00

C. Eccentric Pullups, 5×1.1.1, rest :20/1:00