THURSDAY

ZEP CATCHING AIR ON THE BOX

BOX JUMPS!!

I am very excited to announce that there are some changes in the coaching staff at Thor Fitness.  Kristen aka Kmac and Santiago are starting a coaching apprenticeship and Shane has taken over the weightlifting class.  Kristen and Santiago will be assisting me during class time as well as running classes.  I will let you know when they are officially on the floor coaching classes, and yes, all three are and have been level 1 certified through CrossFit for quite some time.

Don’t forget to bring a family member, co-worker or friend to Thor Fitness’s Friends and Family Day Sunday during the 9 and 10 class.  The workout will not be technical.  If you plan to bring someone, please let me know so I have an idea of the number attending.

SKILL:

Pistols

Take 10 min after warm up and work on pistols

CrossFit WOD:

5 rds:

400 meter run or 500 meter row L1 200 m run or 250 m row

15 power snatches 95#/65# RX+ 115#/85# L1 65#/35#