09-09-2015

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 Row on your own:
5 minutes into class as a group:
Bear Crawl down and back
10 Primal Pull throughs
with a bar 10 snatch balances
Triplanier hip ext in all 3 directions


Skill/Strength:
Overhead Squat 5-5-3-3-1-1-1
Use the heaviest weight you can for each set
Rest as needed between sets.

Metcon:
Every min for 8 minutes, alternating between:
5 power Cleans + Right Lunge + Left Lunge, 95/65lbs
Walking on your hands

Checkout:
5 rounds for time of:
10 Hollow Rocks
10 Good Mornings (bar)
10 Push-up (with Hand Release)

CrossFit Yelm