3/30/16 – Festivus Games

chuck

RANT

First- in the retail survey that we put out recently we had many of you respond that you would like to see fish oil for sale in our retail shop.  We already do!  If you are interested in it, we have Driven Nutrition’s Fish Oil for sale – just let a coach know that you are taking one and we can charge it to your account.

Second – now that our Friday Night Lights series is over it’s time to consider the next thing that will test your fitness outside our four walls.  The Festivus Games (a competition for the rest of us) is on Saturday, April 16th.  This is a fun, inclusive competition meant for the non-elite athletes.  If you have an interest in participating you can register here. If you aren’t sure if it’s right for you, talk to a coach!

CrossFit Performance

A. For Time

Row 500m @95%

Rest 5:00

x3

B. AMRAP :60

Stir the Pot

rest :30

AMRAP :60

Wall Ball (heavy)

Rest :30

x3

*Stir the pot, 1 full 360 degree rotation = 1 rep

CrossFit Fundamentals

A. Turkish Getups – collect 15 each arm

METCON

For Reps

:45 ME Hollow Body Hold

:15 Transition

:45 ME Slam Balls

:15 Transition

:45 ME Double Unders

:15 Transition

x5

Olympic Weightlifting

A. High Hang Snatch + Above Knee Snatch – 10×1+1

*mod across

B. Clean + Pause Push Jerk – 5×1+1

*heavy

C. KB Split Squats – work to heavy set of 5 in 5

ACCESSORY

3 Sets

10 BTN Split Press

5 BTN Split Jerk

*self check position each rep