SATURDAY

Good luck to Meghan and Joe at the Throwdown at 631 in Lake Grove.  Come show your support! The competition starts at 10 am.

CrossFit WOD:

50 wall balls  20#/14# RX+10″ target L1 12#/8#

40 pull ups L1 Ring Rows

30 K2E L1 abmat situps

30 power cleans 115#/85# RX+ 135#/105# L1 65#/35#

40 lunges

50 kb swings 53#/35# RX+ 70#/44# L1 26#/18#

If you haven’t been to Santiago’s Weightlifting class because you feel like you need to be an experienced lifter, you’re wrong! If you’re new to CrossFit all the more reason to attend class and work on your form and technique. See you at 10 am!

WEIGHTLIFTING/OLY CLASS

power clean + clean 60% x (1 +2) x 2, 65% x (1+2) x 2 (% of power clean)

snatch balance 60% x 3 x 4

Push press

70% x 5 x 4

Muscle snatch 50% x 4, 55% x 4, 60% x 3 x 2

Skill:Muscle Ups

Mobility: Lower body