November 9, 2019 Josh Rogers

over under

A rare sumo high pull sighting!

 

 

Stuff you’ll prob want to know…

  • FRIDAY NIGHT LIGHTS final week! No classes Friday afternoons for the next 3 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction.

 

 

CROSSFIT

A. 5 rounds for time

20 KB snatches
30 lunges
60 DUs

B. AMRAP in 5 min

20 abmat situps
10 ab wheel reps

 

 

CSPORT

A. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left
20 curls
:30 DB “gun hold”
15 sit ups
10 cals (bike or row)

B. 18 min clock:
Buy in: 1k row/Block run/40 cal bike
+
AMRAP with time left:
20 Lunges 10/10
15 box jumps
10 ab wheels
10 cals (bike or row)

C. 5 min to accumulate as much of a plank as possible
*each break, complete 5 burpees then continue in plank