11-09-2015

NEW WEBSITE: www.crossfit-yelm.com

Monday:

Class 5:30am "Insanity Cardio"
CrossFit 6:30am & 9am
Class 12pm "B-Fit :30min"
CrossFit 1230pm 

OPEN GYM 1:30-2:30
CrossFit 4pm, 
CrossFit Shorties 5-5:30 (4-9yrs)
CrossFit 5:30pm & 6:30pm

BASIC Pro. please call (sign-up Required for new athletes)



Warm-up:
High Kick down and back
Butt kickers down and back
Leg Swings on your back 
Back Ext
Warm-up Deadlift

Strength:
Deadlift max 5-5-3-3-1-1-1

Find your 1 rep max

(Thruster 20 rep will be Tuesday and Thursday this week)

Metcon:
3 rounds, each round for time of:
100 Double Unders
15 burpee Box Jumps, 24/20 in

Rest 1 min between each rounds

CrossFit Yelm