03-13-2017

New Website: www.crossfit-yelm.com

Week 4 Charity

Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.

NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed

Please NO FOOD DONATIONS


Warm-up:
3 rounds 
15 Jumping Lunges each leg
10 Archer push ups
5 Strict Pull-ups


Skill/Strength:
2 Minutes Double Unders (Sub 20" box jumps)
1 Minute Rest
2 Minutes Pistols Squats (Sub air Squats)
1 Minute Rest
2 Minutes Muscle-ups (Sub Pull-up)
1 Minute Rest
2 Minutes Handstand Push-up or Walk distance (Sub push-ups)


Metcon:
Complete as many rounds as possible in 12 mins of:
6 Power Clean and Jerks 95/65lbs
9 Knees to Elbows
12 Burpees (Bar Facing)s


CrossFit Yelm