09-16-2015

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:
Run/bike or Row on your own
then
5 mins into class as a group:
20 one armed Kettlebell swings
15 Goblet Squats
Band Shoulder Mobility
Wrist mobility


Skill work: 15 miinutes into class
Every 1 min for 15 minutes, alternating between:
6 Front Racked Barbell Box Step ups, 155/105lbs
3 Rope Climbs
Max Distance Handstand Walk

Metcon: 30 minutes into class
5 Rounds for time of:
7 Deadlifts, 275/185lbs
30 Air squats
7 handstand Push-ups

CrossFit Yelm