2/10/16 – Driven Protein Samples

RANT

So like we mentioned earlier this week, we have Driven Nutrition products for sale at the gym now.   We have a tub of the protein in the kitchen that you are welcome to sample (if you make your protein shakes with almond/coconut milk, be sure to supply that yourself!) and then decide if you’d like to purchase some protein.  We are selling the protein for $39.99 for 2 pounds worth and can charge directly to your account.  We will also have samples of the protein during our Friday Night Lights series starting Feb. 26th!

CrossFit Performance

A. Hang Power Clean Review

B. Push Jerk Review

METCON

5 Rounds for Time

6 Hang Power Clean + Push Jerk (mod/heavy)

12 Chest to Bar Pullups/Pullups/Ring Rows @22X2

Dose Response: The dose response for this workout will be dependent on your familiarity with the barbell. More performance level members should approach this as a strength endurance workout where they can perform 3 reps at a time. Members who are less skilled with these movements will approach this workout as a max aerobic power/muscular endurance and choose a weight that they can cycle through all 6 reps in a row.

CrossFit Fundamentals

A. Kipping Review

B. Knees to Elbows Review

C. K2E, 4xME

or

D. Strict K2E @2222 – collect 20 reps

METCON

Tabata

KB Swings

Rest 1:00

Tabata

Abmat Situps

Rest 1:00

Tabata

HR Pushups

Olympic Weightlifting

A. Snatch – heavy single

B. Drop to 70% of A, work to heavy single

C. Drop to 60% of B, work to heavy single