02-20-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is Open gym during an class time.  Use this time to make up a wod or a strength that you missed.

Clothing order goes in on Monday.  
Get signed up for the OPEN!   
Saturday at 6pm Family fun night at Paradise Bowling in Spanaway!

If you took any clothes out of the lost n found that were not yours please bring them back thank you. People are looking for their items!

Warm-up:
2 minutes of rowing
10 push ups
15 Abmat situps
20 Air Squats
Mobility for 5 mins


Strength/Skill Work: (Find your max with good form)
Power Clean 1-1-1-1-1

Partner Metcon:
20 Min AMRAP

3 Squat Clean Thrusters (135/95lbs)
6 Chest to bar Pull-ups
9 Box Jumps 24/20"
12 Deadlifts (135/95lbs)
15 Mountain Climbers (count each leg)

Cycle thru the exercises, one person working at a time.  Partner A does clean thrusters, then partner B does pull-ups, then A does box jumps.....and so on for 20 minutes.


CrossFit Yelm