11/16/15 – Nutrition Seminar on Tuesday

RANT

Our monthly Nutrition Seminar is this Tuesday, November 17th at 6:30pm.  Might be a good idea to get the refresher in before the holidays officially begin!

And final reminder to put your name down on the sheet on the front desk if you would like to pre-order one of our new hoodies.

Congrats to all of our members that successfully completed the half and full marathons on Saturday!

CrossFit Performance

STRENGTH

A. Strict CTB Pullups @51×2 – collect 20 reps

or

B. Strict Pullups @51×2 – collect 20 reps

or

C. Modified Strict Pullups @51×2 – collect 20 reps

METCON

21-15-12-9-6-3

Push Press (mod – 12 UB)

Burpee Over the Bar

CrossFit Fundamentals

SKILL

A. Hang Power Snatch Review

B. Power Snatch Review

METCON

15 min AMRAP

3-6-9-12-15-18 etc

Hang Power Snatch

Burpee

Box Jumps

Strength Class

A. Below Knee Snatch + Above Knee Snatch, heavy single

B. Below Knee Snatch + Above Knee Snatch, 1×3 @90% of A

C. High Hang Power Clean – tough fast 2

D. High Hang Power Clean, 2×4, 80% of C

E. Push Press + Push Jerk, 3×2.1

ACCESSORY

Every :90 x7

:15 Hanging L-Hold

10 Jumping Squats