Reminder: This Saturday, we are doing a park workout & BBQ over at Vasona. The workout will include at least 1 water element (not swimming) we plan on cooking out hanging out afterwards. Feel free to bring a friend, games to play, a dish to pass, additional beverages. Burgers, Boars Head Meats, and Hapas Beers will all be making an appearance. Hope to see you all this weekend.
CROSSFIT
We will be testing some max lifts this week. Please Please write these numbers down, put them in your notes, put them on the board, something! We will be doing ALOT of work off of them, and you SHOULD know your numbers!
S&P Cycle: Squat– pull– press–pull– off
A) 15 minutes to find 1 RM Front Squat
B) 2 rounds for time:
75 wall ball shots (20/14)
block run
CSPORT
A. 400m Run
then 3 Rounds of:
15 back ext
20 reverse Lunges
20 step ups
B. 400m Run
then 3 Rounds of:
20 push press
20 push ups
15 K2E
C. 400m Run
then 3 Rounds of:
15 ab wheels
20 weighted situps
30 sec side plank/side
Class WOD
A: 235#’s
B: 21:05