12/7/16 – Side Lot Parking Reminder

brandon-front-squat

RANT

Please remember that parking is available in both the front S. Mint St. lot and the side Carson lot.  When parking in the larger Carson lot please be sure to park along the asphalt, NOT in the grass.  The cars will tear up the ground, especially with this rainy weather we’ve been having.  Appreciate your cooperation with this!

CrossFit Performance

A. Leg Lifts Over KB – 3×30, rest :60

B. Stir the Pot – 3×10, rest :60

C. V-Ups, 3×15, rest :60

+

AMRAP 15

25 Wall Balls

50 Double Unders

*score = rounds + reps

CrossFit Fundamentals

A. Hollow Body Holds – 3x:30, rest :30

B. Partner Leg Throws – 3x:30, rest :30

+

AMRAP 12

10 Lunges (each leg)

100m Run

10 Slam Balls

*score = rounds + reps

100m Run = 10 reps

Olympic Weightlifting

A. Power Snatch – Catch High + Catch Low – work up

B. Power Snatch @A – EMOM 10

C. Above Knee Clean Pull + Above Knee Clean – 6 x 1+1

D. Good Mornings @4040 – 5×5