New Website: www.crossfit-yelm.com

09-19-2015 Lift up Autism WOD "Luke"      

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 

High knees down and back juggling a wall ball on your knees
Scorpion stretch on tummy
10 breathes on each arm Kettlebell armbar
10 Goblet Squat thrusters with each arm

Push Press Series 20 rep
Minus 5lbs off your 5 rep max if you are on track
repeat a weight that you failed
add 5lbs to your last successful lift

As many rounds as possible in 8 minutes of:
1 Power Snatch 115lb
5 double unders
2 Power snatches, 115lbs
10 double unders
3 Power snatches, 115lbs
15 Double unders
4 Power snatches
20 double unders
5 Power Snatches , 115lbs 

For Time: 500 m Row 
20 Burpees
400 m Run
CrossFit Yelm