If you signed up for the Olympic Lifting class with Coach Becca it starts tonight at 7 pm in the back gym.
Great work on 15.3 this week everyone! One more day to re-test then make sure you get your scores in!
This week we are doing 15.4 on FRIDAY NIGHT at 6:30 pm.
THERE WILL BE no 6:30 pm regular class on Friday (you are welcome to come do the open WOD) There will also be no classes on Saturday (we are closed for a level one) and open gym on Sunday will be from 5:30 to 7:30 pm.
THIS Saturday since CFH is closed for an L1 you can head up to Columbia to CrossFit Cove for any of there classes on Saturday for free!
It is Monday! Lets start the week off right. We will be doing no skill or strength today. This should give you and the coach plenty of time to go over the clean and jerk and work on pull ups before the workout starts. Remember form and technique before speed and intensity…always!
WOD
60 Pull ups
Rest 3 minutes
15 Clean and Jerks
50 Air Squats
10 Clean and Jerks
50 Air Squats
5 Clean and Jerks
50 Air Squats
Rest 3 Minutes
60 Burpees ( touch a target)
Score = Total Time
30 min CAP
Fitness 105/70
RX 135/95
RX + (chest to bar) 155/105
RJ got his FIRST MU on Saturday then he got 6 more!
Crump and Alex on the rings while Xylena and JP get ready to jump up!
Lauren J looking strong on top of the rings