09-11-2015 "Remember"

NEW WEBSITE: www.crossfit-yelm.com

ALL DAY DURING ANY CLASS TIME IS OPEN GYM

09-19-2015 
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
15 medball cleans
15 wallballs
15 Kettlebell swings
scorpion stretch on belly and on back x10
10x prayer stretches



Metcon:

9-11 partner WOD
Team Series Event #2 
10 minute amrap
30 Clean and Jerks (ONE ATHLETE MOVES AT A TIME)
Athlete one  5 clean and jerks
then
Athlete two 5 clean and jerks

Athletes move back and forth till they get 30 reps
2nd round they will add weight and so on.

F- Rx  95,105,125,145,155,165 lbs
     S   65,75,85,95,105,115 lbs

M- Rx  135,155,185,225,245,265 lb
       S   95,115,135,155,175,195 lb

Individual WOD
Amrap 20 minutes:
135/95 Clean and Jerk, 15 reps
Rest 1 minute
155/105 lb
rest 1 min
185/125 lb
rest 1 min
225/145 
rest 1 minute
245/155
rest 1 minute
265/165

CrossFit Yelm