09-14-2015

New Website: www.crossfit-yelm.com


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:
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

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

Metcon:
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 


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