Congratulations to Debra Haley on her incredible resilient performance Sunday morning. Haley completed “Amanda” during the Masters CrossFit Games qualifiers which required 21 muscle ups, her previous PR was 3. It was an epic performance! Big shout out to Coach Greg Smiley who walked Haley through the whole process and kept her positive.
Gym Announcement:
We will be closed this Friday, April 25 – Sunday April 27 due to the USAW Level 2 Certification course. Please plan accordingly. However, we will have be organizing a Saturday and Sunday class at an outdoor location so stay tuned. I’m addition Yoga will be occurring again Saturday @ 2pm.
WARM UP:
500 M. Row
Then:
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder Mobility
SKILL:
40 Ft. Bar Over Head Walks (Snatch Grip)
3 @ 65% 1RM Snatch
LIFT:
Front Squat
5 @ 60%
3 x 5 @ 65%
WOD:
“ROW-PUSH-SIT”
5 Rounds
500 M. Row
20 Push Ups
20 Sit Ups
POST WOD:
Roll & Mobilize
