09-08-2015

New Website: www.crossfit-yelm.com

9-19-2015 
10am-12pm
Lift up Autism WOD "Luke"
www.liftupautism.com
End of summer BBQ and Potluck to follow

Kids CrossFit:
Shortie/Littles: 4-8yrs old Monday and Wednesday 5pm
PreTeen: 9-14yrs old Tuesday and Thursday 4:45pm

Wednesday Morning class switches to 10am on 9-16-2015 because school late start 


Warm-up:
Run Bike or Row on your own
5 minutes into class as a group:
High Kicks down and back
Lunge with a stretch down
crab crawl back
10 heavy goblet squats with a 3 sec hold
15 heavy kb russian swings


Skill/Strength:
Bring Sally up/ bring Sally down
Back Squat 95/65lbs
This is not a timed workout, bottom out the back squat when Sally goes down, stand when Sally comes up.  4 minutes/ 30 reps
Just try to finish
-if you dump the weight you are done
-if you pause and miss a rep, count how many you missed
-score is how many you completed

Metcon for time:
30 minutes into class as a group
Run 800 meter 
(run past the 400m turn corner onto side walk, in the tree clearing there are 2 red dots on the sidewalk)
then
21-15-9
Burpee Box Jump Overs
Pull-ups


CrossFit Yelm