08-03-2015

NEW WEBSITE: www.crossfit-yelm.com

Regular schedule this week for all classes and Open gym times!
Teen classes with Rachel are on for another 3 weeks M/T/Th

Warm-up:
Run Bike or Row on your own
5 minutes into class as a group:
15 Goblet Squats
1 minute practice walking on hands or handstand holds
3 cycles of :20 sec work 10 sec rest of Jumping lunges
10 PVC Pass throughs slowly 
10 lateral lunges
10 prayer stretches


NEW STRENGTH SERIES STARTS THIS WEEK
Strength: 15 minutes into class
you have 20 minutes to find your 5 rep max
Overhead Squat (use a rack if needed) snatch balance off the back shoulders
Push Press (use a rack if needed)
Please record your maxes you will be using them for the next 6 weeks

*we will be using the Wendler Strength program 3 days a week for OVERHEAD SQUATS
*we will be using the 20 rep series 2 days a week for PUSH PRESS

Metcon: 40 Minutes into class as a group:
For Time:
50-40-30-20-10
Double Unders
Sit-ups
Push-ups

CrossFit Yelm