12/8/16 – Weekend Schedule

lindsay deadlift

RANT

Our Saturday classes are as regularly scheduled this weekend!  And then of course there is the holiday party that evening.

Sunday we are closed, though, as there is a home Panthers game again this week.

CrossFit All Levels

For Time

1000m Row

50 KB Swings

40 DB Power Cleans to Overhead

30 Cal Assault Bike

20 Burpees

*scale as necessary

Strength

A. Floor Press – heavy 3 in 10 minutes

B. Floor Press @85% of A – 3xME, rest 2:00

C. 3 Front Squats + 1 Push Press + 5 Back Squat + 1 BTN Push Press

Every :90 x 6

D. Upside Down KB Walk – 3×50′ each arm

Endurance

Muscle Tendon Elasticity

+

4 – 6 x400m Run, rest 1:30