11-16-2016

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 Kicks Down and Back
Butt Kickers down and back
Side shuffle down and back x2
15 heavy KB Swings
15 Goblet Squats
15 Primal Pull Throughs


Strength:
20rep Thruster Series
Minus 15lbs
or
repeat a missed 20 rep
or
add 5lbs to last successful lift

WOD:
AMRAP 4 minutes
5 chest to bar pull ups
6 push ups
7 kettle bell swings 70#/53#
Rest 60 seconds
Repeat 3 cycles
Score total reps / one complete round = 18 reps
Start where you stopped

Checkout:
For Time
40 Sit-ups
30 Hollow Rocks
20 V-ups

CrossFit Yelm