Something wicked this way comes…
**Announcements, etc…”
- Gym Makeover: We made a ton of progress this weekend on some updates to the gym space, but we’re not done yet… so please bear with us as we continue to add to the new look. Hope you like it so far!
- Lost and found: Hey y’all, the lost and found is over capacity, so we need to clear out the old and make room for you to leave more of your crap at the gym ;) So if you’ve got something in there you need to retrieve, or you’re just huntin’… lookin for a come-up, do it before end of classes tomorrow!
- Interested in ordering meals from POWER SUPPLY? click here to place your first order.
- Know anyone who would be a good fit for our Cadence community? If so, you can hook them up with a free first month! Just copy me on an email to them and I can help them get started!
CROSSFIT
S&P Cycle: squat – PULL – press – pull – off
A. snatch: 10 min to find 1RM for the day, then AMRAP squat snatch in 90 sec at 65-70%
B. 4 sets:
- max reps pullups
- 20 GHD situps
- jog to the corner of Farley Rd, then sprint to the top
*rest on the walk back to the gym
CSPORT
A. 4 sets:
- 10 Bench Press @ 31×1 tempo
- 8 Burpees AFAP!
- 2 min rest
B. 4 sets:
- 8 weighted squats @ 31×1 tempo
- 10 jump squats
- 2 min rest
C. 4 sets:
- 10 body rows @ 31×1
- 10 cal row sprint (max effort on each pull)
- 2 min rest
D. 4 sets:
- 10 ab wheel reps
- 15 situps AFAP!
- 1 min rest
Post results and notes to comments.
Class WOD
A). Max was 90#. AMRAP of 8 at 65#
B). 10 pull ups each round
Class WOD
A: 195# then 15 @ 135#
B: 35, 25, 22, 15
A: 205, 12 reps @ 135#
B: 28, 20, 10, DNF
Class wod
A) 155 12@105
B) 33:xx 22/16/16/15-69
Class WOD
A: 165#’s 6@135#’s
B: 15/18/15/17 – 65 total 27:14