SATURDAY

CrossFit WOD:

EMOTM 21 min:

min 1 – 17/12 cal row

min 2 – 15 kb swings 53#/35# RX+ 70#/44#

min 3 – 5 push press 95#/65# RX+ 115#/85# + 30 du’s/60s 

WEIGHTLIFTING CLASS @ 10 am

Mike will be coaching you all through technique, form and range of motion on the olympic lifts today. For those competing, this is a great time to come in and tweek your oly lifts. He’ll be working on the clean, clean and jerk, and snatch  and whatever else you’d like to work on. Don’t miss out! Be there. 

It’s not too late to compete in the in-house throw down. Just show up and join in. This is a fun competition!! There will be one class at 9 am and the competition starts at 10.