9/28/16 – Nutrition Seminar Thursday

brianna-ring-row

RANT

Every month we have a Nutrition Seminar to take the time to discuss proper nutrition for your body type and your goals.  The next one is this Thursday, September 29th at 6:30pm.  We recommend all of our members attend this seminar at least once (if not more!) as you can’t out-train a crappy diet.  Please feel free to bring anyone with you, and come prepared to take some notes, engage in the conversation, and be ready to make some positive changes to your diet!

CrossFit Performance

A.  Wall Walks

1 – 3 reps EMOM x 8

+

AMRAP 5

5 – 10 – 15 – 20 – etc.

HR Pushups

Box Jumps

Rest 2:30

x2

CrossFit Fundamentals

A. Power Cleans – 3×5

+

For Time

30 Power Cleans

*every :90, 50 – 75 Single Unders

Olympic Weightlifting

A. Position 1 Snatch High Pull + Position 1 Power Snatch + OHS – 4 x 1+1+1

B. Position 2 Pause Clean – collect 5 good singles

C. Press in Jerk – 4×10

+

A1. Sorenson Hold – 5x:60

A2. Double KB Row – 5×10-12