03-30-2017

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!!!!

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.

MOBILITY 15 Minutes


Warm-up:
100 Single Jump Ropes
--then 2 rounds
10x heavy KB Swings
10x Back ext. or supermans
5 Deadlifts (start warming them up add weight on next round)

Metcon
For Time:
21 Deadlift, 225/185lbs
Run, 400 m
15 Deadlifts
Run, 400 m
9 Deadlift
Run, 400 m

CrossFit Yelm