Friday March 4, 2016

Downtown 5:30 class cancelled. No regular class just the CrossFit Games Open workout 16.2

Join us Downtown Friday Night from 5:30-8pm as we take on 16.2 and raise some money to help Bryce Astill win his battle down in Peru. Kill Cliff will be there with some recovery beverages and 100% of sales will go to help support Bryce with medical bills. Any and all donations are welcome, come to workout, donate, or just cheer people on!

Warm-up
3 Rounds
10 bar taps
10 KB swing
10 Air Squat

Then

Build to 80% of 1RM clean doing only squat cleans (or power clean + front squat)
Programming.001

 

 

Post work
Partner 10-1 Russian twist ladder with medball
Each person does 10-1 ladder, passing med ball back and forth after each set. Both people keep feet off floor entire time.