4/13/16 – Our Furry Friends

girls rowing

RANT

Hey guys – we know that in the spring many of our members like to bring their dogs with them to the gym.  We love it!  But we do need to have these dogs on a leash in the space behind the gym.  Bring them water, we’ll keep the back door open so you can keep an eye on them, etc. but we cannot have the dogs in the gym.  We have some members who are allergic to dogs and it creates a negative experience for them.  Be mindful of the weather so that they aren’t outside in extreme heat or rain!  Appreciate your cooperation with this.

CrossFit Performance

SKILL

MedBall Clean Review

METCON

For Time

15 Cals AB @90%

20 MB Cleans

15 Burpees

20 MB Cleans

15 Burpees

Rest 5:00

x3

CrossFit Fundamentals

A. Strict Pullup Modifications

B. Strict Pullups/Modifications – 3×5-8

*find a modification that is difficult but possible to complete 5-8 reps

metcon

15 min AMRAP

30 DB Squats

10 Strict Pullup/Modification

200m Run

*pullup modifications should be done at a difficulty where cannot perform more than 5 reps at a time

Olympic Weightlifting

A. High Hang Snatch + Above Knee Snatch – 8×1+1

moderate across

B. Power Clean + Pause Push Press + Pause Jerk – 5×1+1+1

heavy

C. Split Squats – heavy set of 7 each leg

D. Split Squats – 2×7 each leg + 8 back squats @95% of C