11-06-2015

New Website: www.crossfit-yelm.com

Friday: 

Class 5:30am "Insanity Cardio"
CrossFit 6:30am & 9am 

Class 12pm B-Fit :30min
CrossFit 12:30
OPEN GYM 1:30-2:30PM
CrossFit 4pm & 5pm
Class 6pm "Olympic Lifting"
BASIC Pro. please call (sign-up Required for new athletes)



November 11th Veterans Day
"The Three Wise men Tribute WOD"
Class Times 6:30am, 9am, 10am & 11am Only!
Closed the rest of the day

Thanksgiving Schedule:
November 25th Normal Schedule
November 26th 10am Only Happy ThanksGiving
November 27th 10am Only
Novemeber 28th Normal Schedule


Open gym all day during all class times.  Please use your wisely


Warm-up:
walking lunges with a stretch
triplanner hip ext
Roll out legs
Good Mornings with PVC
Warm-up deadlift


Strength:
Deadlift Wendler Deload week
1x5 40%
1x5 50%
1x5 60%

Partner metcon:
10 min Amrap
40 Double Unders
Plank Hold
*switch every 40 reps, with you Partner
Score is how many rounds you can complete
CrossFit Yelm