03-16-2017

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



Mobility 10 minutes


Warm-up:
100 Singles
--then--
2 rounds
10 Lunges with a stretch
10 1 leg Deadlift with kettlebell
10 1 Arm snatches (5 each)



Metcon:
15 minute Amrap
2 Turkish Get ups, alternating Arms, 35/26lbs
3 Wall Walks
4 Lateral Shuffles, 10 meters



CrossFit Yelm