11-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Thursday: 

CrossFit  6:30am & 9am
 Class 12pm B-Fit :30min
Class 12:30pm "Olympic Lifting"

OPEN GYM 3PM
CrossFit 4pm

CrossFit Kids 4:45pm-5:30pm (10-14yrs)
CrossFit 5:30pm & 6:30pm
BASIC Pro. please call (sign-up Required for new athletes)


Warm-up:
5-10 minutes Rolling out
10 Lunges with a stretch
10 Breathe KB Arm bar R/L 
10 Single leg KB Deadlifts
10 Goblet Squats

Warm-up thruster

Strength:
20 rep Thruster Series
-15 lbs off your 5 rep max
or
repeat a 20 rep that you missed
or
add 5# to last successful 20 rep

Metcon:
AMRAP 20 minutes
400 M Run
7 Muscle ups

Scale the MU to transitions/ Bar muscle ups/ jumping muscle ups/ ring rows and ring dips

CrossFit Yelm