03-27-2017

New Website: www.crossfit-yelm.com

No Charity this week.... But here's your challenge.....  who has the best class time?  Take a picture each day and post it of your whole class being awesome!!!! You have till Monday at 5pm to get your BINGO cards in!!!!!  5 points per Sheet for you team!!!

Also, Still taking $10 gift cards for Homeless Back Pack program for next weeks Spring Break in Yelm!!!  So if you want to give you still can.

END OF THE OPEN PARTY is Friday at 6:30 pm at Prairie Lanes in Yelm.

May 6th we will filling Back Packs for Thurston County Homeless Pro. Volunteers we need 15-20 to make it happen.  Carpooling from CF Yelm to Lacey at 9am will be back by 12pm latest.



Warm-up:
high skips down and back
side shuffle down and back
--3 rounds of:
5 Primal Pull through's
10 Beat swings
15 Overhead Squats with bar
(Second & Third  round add weight)


OPEN is OVER!!!
Strength Cycle to begin!!!  Whoop Whoop!!!

Strength:
Find your 1 RM Over head squat from the rack!
(We will be starting Wendler Cycle M-W-F)
You have 15 minutes to make it happen!!!

Coaches set a TIMER!


Metcon:
For time: No Rack!
20 Front Squats, 205/145lbs
30 Box Jumps, 30/24"
40 Kettlebells swings, 50/35lbs
50 Wall Balls, 20/14lbs


CrossFit Yelm