SATURDAY

Natalie showing us how it’s done! Start them young!

I highly suggest all Flex teams start practicing together, and girls, be prepared to work on 45# bars. There won’t be female 35# bars at the competition. ALSO, Don’t forget to sign up on the sheet at the whiteboard for our CrossFit BBQ that will be held at my house on Saturday, August 27th at 6 pm. Let me know if you are able to attend and if you are bringing anyone. All are welcome!! I live very close to the gym. Most of you have been there before.

CrossFit WOD:

500 meter row

400 meter run

30 pull ups

20 deadlifts 225#/155#

10 hspu

20 deadlfits

30 pull ups

400 meter run

500 meter row

WEIGHTLIFTING/OLY CLASS

1. Back squat

85% 3 x 10

2. hang snatch + snatch balance + ohs

4 x 1 + 1 + 1

3. core work  3 x 20 kipping K2E