We will be starting 2 new events this Saturday.
7:00am Run Club – Don’t be late. Gym will be locked up once we start the run.
12:00 Noon Gamer Workout- In preparation for the upcoming “Reebok CrossFit Games Open Competition”(starting in February) we will be programming workouts to best simulate what might drop during this competition. This workout is not part of our normal schedule and those who plan to attend must be familiar with the movements. We will not coach the movements and unlimited “scaling” will not be allowed. Here is the workout for 1/13.
30 Deadlifts
30 Bar-Facing-Burpees
20 Cleans
20 Bar-Facing-Burpees
10 Jerks(shoulders to overhead)
10 Bar-Facing-Burpees
There will be 2 coin tosses prior to the event
1) To decide the weight of the barbell. Heads- m-135lbs/f-95lbs. Tails – m-155lbs/f-105lbs
2) To decide the 2nd movement. Heads- Power Cleans. Tails- Squat Cleans
Workout of the Day:
“See Cindy Swing & Run”
4 rounds of Cindy
5 Pull-Ups, 10 Push-Ups, 15 Squats
21 Kettlebell Swings(m-53lbs/f-35lbs)
400m Run
3 rounds