“No, no, you guys relax… I’ll get these weights put away.” – Parker
**Announcements**
- Beginner Barbell class W/ coach Ian! Come learn the basics of Olympic Weightlifting. Great for experienced lifters who want to tighten up their fundamentals too. Thursdays at 5:30pm!
CROSSFIT
S&P Cycle: squat – pull – press – PULL – off
A. snatch: 1RM
B. 4 rounds, each for time:
- 20 fast pullups
- 400m run (one way, no turn around)
*walk/jog back, rest 15-20 additional sec. then begin next round
*If you can’t do the pullups in 2 sets or less in round 1, scale the movement or reps
CSPORT
A. EMOM x 7 min
8 HR pushups
24 mtn climbers
B. 5 rounds:
15 push press
15 cal row
15 KBS
15 Goblet squats
C. 3 rounds:
400m run
20 weighted sit ups
30 battle rope alt waves
Class WOD
A: 135#’s : ( (failed 155&175)
B: 2:14/13PU
2:07/14PU
2:04/14PU
2:08/14PU
A: Repeated
175#’s : )
Class WOD
A: 195#
B: 2:21, 2:15, 2:11, 2:07 (row 500M instead of run)