04-21-2017

New Website:  www.crossfit-yelm.com

MAY 1 Thru MAY 30 "Spring food challenge" will begin:
-Weight and measures
-Before and After pictures
-Strict Paleo Diet
-Challenges WOD each day
-Challenge WOD before and after for improvement
-AIRDYNE Challenge
-RUN Challenge
-Number of WODS done challenge
*Prize for most improved in all catagories
*COST $20 


Open gym during all class times means make up a WOD you missed or be productive.

Warm-up:
2 rounds
100 single jump ropes
High kicks down
crab crawl back
10 Primal pull throughs
10 Lunges with a stretch


Strength:
Wendler week 4
Overhead Squat
5 reps of 40% 50% & 60%


Metcon: Partner WOD
20 Min AMRAP
7 Chest to Bar Pull ups
7 Burpees
7 Power Snatches, 95/65lbs

Partners leap frog each, cycling through the exercises, one person working at a time.



CrossFit Yelm