11-21-2016

 New Website: www.crossfit-yelm.com

Thursday Thanksgiving Day and Friday Black friday class times are 6:30am and 9am ONLY!
Saturday Regular hours


Warm-up:
10 Push-up primal pull throughs
10 Pvc pass throughs
10 lateral Lunges
Squat mobility on the rig with band
Ankle mobility with band
10 Shoulder press behind the neck snatch grip

Strength:
Overhead Squats 15 min EMOM
1-3: 1 rep
4-6: 2 reps
7-9: 3 reps
10-12: 4 reps
13-15: 5 reps
Every 3 minutes add 1 rep. You will maintain the same weight or the entire EMOM.  So anywhere rom 60-75% o your max.  Form is paramount and reps come from the floor.

Metcon:
10 Minute Cindy Amrap
5 Pull-ups
10 Push-ups
15 Air Squats
CrossFit Yelm