Friday February 10, 2017

screen-shot-2017-02-09-at-12-42-25-pm

(Happy Birthday to our longest standing member and coach, Amber!!  She is an inspiration to us all, pushes us beyond what we thought was possible, and never let’s anything get in the way of her working to become her best self! Hope this birthday is just as special as you are!)

Strength Session:

Deadlift

**warm-up your lifts until you get to 80% of your 1RM and then complete:

3 x 80%, 85%, 90%

**In between each set of 3 reps, complete 20 Hollow Rocks and 20 Supermans

 

Level 1 & 2 WOD: HAPPY 30th BIRTHDAY AFLECK!!

“CrossFit Games Open 12.2”

AMRAP in 10 minutes:

30 Snatch (75,45)

30 Snatch (135,75)

30 Snatch (165,100)

AMRAP Snatch (210, 120)

** The MODS, here will just be different weight schemes in case these jumps are too big.  Push yourselves hard.  The third and fourth sets are meant to push the limits.

MOD 1: (65,45), (95,65), (115,75), (135,95)

MOD 2: (45,35), (65,45), (95,65), (115,75)